“Mind Muscle” Thoracic Iso Holds
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Banded Romanian Deadlifts x 15 reps
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:
Kettlebell Swings (or Kettlebell Snatches) x 10-15
Burpees x 3
Rest 30 seconds


For time:
Row 1000 Meters

Compare your results to January 27, 2020.

Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep. PULL yourself down with your hamstrings then squeeze to the top with your glutes.


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…

Three sets of:
60 Second Run/Bike/Row
30 Seconds of Side Plank Reach Throughs per Side
60 Second Downward Dog Stretch
30 Seconds of Lateral Line Hops
Rest 60 Seconds Between Sets

*Increase the intensity on each set.

When the running clock reaches 15:00, perform the following…

Every 5 minutes for 25 minutes (5 sets of):
50 Double-Unders OR 50 Running Man Line Jumps
400 Meter Run OR 90 Second Plank from Elbows
20-30 Push-Ups
(Rest the remainder of the interval)

*This will be a lot of push-ups over the course of the workout, modify the numbers to where you can complete the reps in 2-3 sets MAX.

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

Three sets of:
10-15 Bent-Over Rows
15-20 Side Bends per Side
60 Second Hollow Body Hold

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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