April 16, 2020 – Fitness and No Equipment Needed Workouts

Warm-Up.

Mind-Muscle: Warm-Up for Hinging Movements

*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.

Register here! 

Followed by…

Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Dumbbell Hang Power Cleans
12 Alternating Single-Arm Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

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:
2 Bodyweight Get-Ups
4 Hand-Release Push-Ups
6 Ground to Overhead with Backpack/Object

Immediately followed by…

Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps
12 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side

Immediately followed by…

Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

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