Full Body CARs Routine
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups
15 Air Squats
Compare your results to January 6, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Every 8 minutes, for 24 minutes (3 sets) for times of:
400 Meter Run OR 90 seconds of Bear Crawl
30 Step-Ups OR Alternating Lunges (Option to Hold Weight Wherever)
20 Single-Arm Backpack Thrusters (10 per arm) OR 20 Squat Jumps
When the running clock reaches 45:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
10 Bilateral Rows (Use Water Jug or Bodyweight with a 1-second Hold at the Top)
10 Bodyweight Triceps Extensions
10 Backpack Biceps Curls
*Perform this at 70-75% effort.
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.