April 23, 2020 – Fitness and No Equipment Needed Workouts

Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Reverse Snow Angels x 15 reps @ 2020
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (Dumbbell or Barbell)
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.

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest
(report total half burpees achieved)

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets) of:
10 Back Pack Ground to Overhead + 10 Back Pack Hugging Lunges + 20 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
20 Jumping Jacks + Max Reps of Air Squats
(record total air squats achieved)

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
20 Alternating Single-Leg V-Ups or 15-20 Sit-Ups

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