FITNESS

Warm-Up.

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

Then…

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Side Plank Each Side
30 Seconds of Divebomber Push-Ups
30 Seconds of Ground to Sky Reaches
Rest 30 Seconds

When the running clock reaches 10:00, perform the following…

Every 2 minutes, for 30 minutes (3 sets of):
Station 1 – 16-20 Alternating Reverse Lunges
Station 2 – 60 Second Plank Hold from Push-Up Position
Station 3 – 15-20 Tempo Push-Ups @ 1111
Station 4 – 5-8 Tempo Goblet Squats @ 5151
Station 5 – 45 Seconds of Biceps Curls

NO EQUIPMENT SUGGESTIONS:
Goblet Squats – Substitute Air Squats
Biceps Curls – Substitute Towel Curls

When the running clock reaches 45:00, perform the following…

Complete as many rounds and reps as possible in 7 minutes of:
40 Double Unders
20 Air Squats
10 Toes to Bar

NO EQUIPMENT SUGGESTIONS:
Double Unders – Substitute Running Man Line Jumps
Toes to Bar – Substitute V-Ups

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Gareth Moore
Gareth Moore
February 23, 2021 1:19 am

Apologies, anyone know what this means “@ 20X1″ or “@1111 or “@5151”? Cheers

Gareth Moore
Gareth Moore
February 23, 2021 4:41 am
Reply to  Gareth Moore

I got it, tempo training!!