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FITNESS
Warm-Up.
“Mind Muscle” Oblique & Hamstring Prep
Followed by…
“Mind Muscle” Thoracic Iso Holds
Followed by…
2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats
*Every new line means take a short break before moving to the next movements
Then…
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
L-Sit Hold x 15.15.15 seconds
(rest 5 seconds between 15 second holds)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
20 Kettlebell Swings
30 Banded Triceps Extensions
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…
Complete three sets at 70-80% intensity, of:
90 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Alternating Single Leg Airplanes
60 Seconds of Plank Hold from Elbows
60 Second Bottom of Squat Hold
When the running clock reaches 20:00, perform the following…
For time:
400 Meter Run
20 Alternating Lunges (with weight)
400 Meter Run
40 Bodyweight Alternating Lunges
400 Meter Run
60 Jumping Lunges
400 Meter Run
TIME CAP = 20 MINUTES
NO EQUIPMENT OPTIONS:
400 Meter Run – Substitute TWO Minutes of one of the following movements:
-Side Shuffles
-Shuttle Run
-Plank Kick Throughs with Hand Tap
-Speed Skaters
-Running Man Line Jumps
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Straight Arm Ceiling Reaching Crunches
20 Russian Twist
30 Flutter Kicks
Rest 30 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
I so appreciate these workouts. I can’t afford a gym membership because I haven’t worked for almost a year because of Covid. These workouts mean the world to me 🙏