FITNESS
Warm-Up.
Hip CARs x 2 minutes of work each side
Followed by…
One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo
Followed by…
Three sets of:
10 Calorie Assault Bike
Duck Walk x 25′
Bear Crawl x 25′
Then…
A.
Every 2 minutes, for 24 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112
Station 4 – L-Sit x 15.15.15.15
(hold for 15 seconds, rest for 10 seconds x 4)
B.
Rounds of 15, 12 and 9 reps for time of:
Dumbbell Thrusters (heavy!)
Burpees
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…
Four rounds, not for time, of:
30 second Squat Hold
10 Standing Ground to Sky Touches
10 Tempo Alternating Cossack Squats @ 1111
5 Inch Worms
Immediately followed by…
Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps from Plank Position
When the running clock reaches 20:00, perform the following…
Complete reps of 50, 30 and 20 reps each of:
Goblet Squat
Single-Arm Dumbbell Clean (Alternate arms every 5 reps)
Time Cap = 15 Minutes
NO EQUIPMENT SUGGESTIONS:
Goblet Squats – Substitute Air Squats
Single-Arm Dumbbell Cleans – Substitute Plank Kick-Throughs with Hand Tap
When the running clock reaches 40:00, perform the following…
Three sets of:
60 seconds of Tempo Superman Punches @ 1111
Rest 60 seconds
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!
Hi, I am new here 🙂 anyone to explain this
what is?
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112
what is @2111 or @2112 or @31×1
Essentially, “tempo” in weight training refers to the speed that you lift the weight and how quickly you lower the weight. Tempo is typically shown as a 3 or 4 digit number, with each number referring to the speed at which part of the exercise should be performed. First number: The first number refers to the speed of the lowering phase of a movement. Example (31X1) = 3 seconds lowering the weight. In the example of a bench press, you will lower the weight for 3 seconds Second number: The second number refers to time in the bottom of the… Read more »
Thank you soooooo much, really appreciate your effort….
Understood very clear