Warm-Up.
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side
Followed by…
Followed by…
Goblet Squats x 10
100 Meter Warm-Up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Run
Goblet Squats x 10
Then…
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run or 1000 Meter Row
40 Kettlebell Swings
20 Burpees
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.
Two sets of:
60 second Jog in Place/Jump Rope/Jumping Jacks
30 seconds of Alternating Single-Leg V-Ups
60 seconds of Alternating Single Leg Deadlifts
60 seconds of Alternating Bird Dogs
30 seconds of Bodyweight Hip Bridges
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
5 Backpack Burpee Ground to Overhead
10 Jumping Squats
15 Sit-ups
30 Running Man Line Jumps
200 Meter Run OR 30 Jumping Jacks
When the running clock reaches 35:00, perform the following…
Four sets, for max reps, of:
30 seconds of Backpack Upright Rows
Rest 30 seconds
immediately followed by….
Four sets, for max reps, of:
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Seated Backpack Press
Rest 30 seconds
immediately followed by….
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds
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.