August 20, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up
*Courtesy of Invictus Gymnastics

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Donkey Kick Burpee x 3-4 reps
*Only kick as high as you feel comfortable.
Interval 2 – Stretch Body Hold x 30 seconds
Interval 3 – Strict Knees-To-Chest on Bar (or challenge utilizing knees-up options) @ 2011 x 8 reps

Rest until 10:00, then. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Full Support Hold on low rings x 30 seconds (accumulate time as necessary)
Interval 2 – Hand Plank Cross Knee-To-Elbow x 45 seconds for max reps

Followed by…

Assault Bike Dirty 30
(30 Calories increasing intensity every 10 calories)

Then…

A.
Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Assault Bike
15 Burpee Box Step-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges

Compare your results/effort with August 4, 2020. On August 4, we did these same movements, every 90 seconds. Note how the workout changes when you tackle all four movements before earning your rest time. Post to comments which variation seemed easier, and what you learned in the process of comparing the two workouts.

As was the case on August 4, your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

B. (OPTIONAL Booty Finisher)

*Courtesy of Coach Hunter Britt & 8-Week Strength*

Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED