Two of the 3 Golden Tickets remain! Buy now for your chance to win!
Two of the 3 Golden Tickets remain! Buy now for your chance to win!
FITNESS
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Then…
A.
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 20X1
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Rowing or Assault Bike
10 Knees to Elbows or V-Ups
10 Strict Pull-Ups
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
60 Second Downward Dog Stretch
60 Seconds of Sampson Pulses per Leg
60 Seconds of Pigeon Pulses per Leg
30 Seconds of Right Side Suitcase Hold
30 Seconds of Left Side Suitcase Hold
30 Seconds of Bodyweight Hip Bridges
Rest 30 seconds
NO EQUIPMENT OPTIONS:
Suitcase Hold – Substitute Side Plank Hip Bounces
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Leg V-Ups
Station 2 – 10-15 Double Dumbbell or Kettlebell Front Squats
Station 3 – Max Calories Bike OR Row
Station 4 – Rest
NO EQUIPMENT OPTIONS:
Double Dumbbell or Kettlebell Front Squats – Substitute Bodyweight Jumping Squats
Bike OR Row – Substitute Mountain Climbers, Smurf Jacks, Burpees, OR Speed Skaters
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Tempo Single Leg Squats @ 1111 (Use a chair if needed)
10-15 Single-Arm Dumbbell or Kettlebell Floor Press each arm
Rest as needed
NO EQUIPMENT OPTIONS:
Single-Arm Dumbbell or Kettlebell Floor Press each arm – Substitute Tempo Push-Ups @ 1111
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.