FITNESS

Warm-Up.

“Mind Muscle” 12-Minute Mobility for Hip Hinge Day

Followed by…

Static Hang x As Many Seconds as Possible

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3

Followed by…

Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)

Then…

A.
Every 4 minutes, for 20 minutes (5 sets) for times:
16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)
16 Kettlebell Swings
16 Alternating Reverse Lunges with Kettlebell Goblet Hold

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

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.

When the clock starts, perform…

Two sets at 70% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Cossack Squats
30-60 Second Plank From Elbows
Rest 30 Seconds

Followed by…

Two sets at 80% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Reverse Lunges
30-60 Second Plank From Push-Up Position
Rest 30 Seconds

Followed by…

Two sets at 90% and breathing solely through your nose of:
20 Side Shuffles
10 Plank Position Pike Jumps

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 3 minutes of:
30 Side Shuffles (Each 10 Foot Increment = 1 Rep)
25 Backpack Bearhug Squats
20 Pike Position Plank Jumps
15 Backpack Push Press
10 Backpack Bearhug Alternating Reverse Lunges
5 Strict Pull-Ups OR Backpack Bent-Over Rows

Rest 2 Minutes between sets; then, picking up where you left off, repeat for a total of FOUR (4) sets.

When the running clock reaches 44:00, perform the following…

Every minute, on the minute, for 6 Minutes (2 sets of):
Station 1: 30 Seconds of Lateral Flys
Station 2: 30 Seconds of Alternating Front Raises
Station 3: 30 Seconds of Floor Slides

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Dan VanZuylen
Dan VanZuylen
September 18, 2020 1:21 pm

Used 16kg kbs for this one
And 1.25kg plates for the reverse snow angels

RJ Niewoehner
RJ Niewoehner
September 9, 2020 3:24 am

Hi team! , have a question…

What’s the difference between Front Leaning Rest and Plank from Push up?

RJ Niewoehner
RJ Niewoehner
September 11, 2020 3:25 am
Reply to  Michele Vieux

Great explanation, thank you, ! You’re right though, FLR on rings is anything but restful. 🤣