September 3, 2020 - Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Followed by…

10 Half-Kneeling Kettlebell Windmills
(partition reps as needed)

Followed by…

20 Turkish Get-Ups (nasal breathing only)
(partition reps as needed)

Then…

A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds

B.
For time:
30/20 Calories of Assault Bike
20 Strict Handstand Push-Ups
30 Dumbbell Push-Ups
40 Dumbbell Push Presses
30/20 Calories of Assault Bike

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.

3-5 minutes of Foot Mobility Drills

Followed by…

Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video)

Followed by…

Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 400 Meter Run + 30 Backpack Ground to Overhead
Station 2 = 400 Meter Run + Plank Hold Until the 3-Minute Mark

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!

September 3, 2020 – Fitness and No Equipment Workouts

FITNESS

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED