fitness
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Two sets of:
Kettlebell Swings x 10
Goblet Squats x 5
Kettlebell Thrusters (hands on horns) x 5
Followed by…
One round of:
4 Single-Arm Kettlebell Snatches
6 Alternating Reverse Lunges with Kettlebell Overhead
8 Single-Arm Kettlebell Push Presses
(alternate arms each full round)
Then…
For time:
800 Meter Run
Immediately followed by…
Eight rounds of:
4 Single-Arm Kettlebell Snatches
6 Alternating Reverse Lunges with Kettlebell Overhead
8 Single-Arm Kettlebell Push Presses
(alternate arms each full round)
Immediately followed by…
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
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…
One set of:
400 Meter Jog at 60-70% Effort
60 seconds of Alternating Scorpion Kicks
90 seconds of Alternating Pigeon Stretches
Followed by…
One set of:
400 Meter Jog at 70-80% Effort
60 seconds of Tempo Deep Lunge Mountain Climbers @ 1111
90 seconds of Pigeon Pulses Each Leg
Followed by…
One set of:
400 Meter Jog at 75% Effort
90 second Downward Dog Stretch
When the running clock reaches 25:00, perform the following…
Against a 2-minute running clock….
200 Meter Run
Max Reps of Plank Kick Throughs with Hand Tap in the remainder of the time.
Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.
When the running clock reaches 35:00…
Against a 2-minute running clock….
200 Meter Run
10 Push-Ups
Max Reps of Alternating Leg V-Ups in the remainder of the time.
Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.
When the running clock reaches 45:00…
Three rounds for time of:
200 Meter Run
20 Plank Kick Throughs with Hand Tap
10 Push-Ups
20 Alternating Leg V-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
*Use the “Mind Muscle” Video Playlist for ideas!