July 21, 2020 - Fitness and No Equipment Workouts

FITNESS

Warm-Up.

(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side

B.
Five rounds for time of:
15/10 Calories of Assault Bike
5 Burpees
10 Single-Arm Dumbbell Snatches

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…

Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms

immediately followed by…

Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest

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

For time:
70 Air Squats
50 Mountain Climbers
50 Goblet Squats
30 Mountain Climbers
30 Squat Jumps
10 Mountain Climbers

*Every 2 minutes, including 0:00 athletes must perfrom 15 jumping jacks.

Time Cap = 15 Minutes

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

July 21, 2020 – Fitness and No Equipment Workouts

FITNESS

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED