fitness
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
Followed by…
3 Minutes of Cardio (Run, Bike, Row, Ski etc.)
Followed by…
Two sets of:
Floor Slides x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side
Followed by…
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
Then…
A.
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
B.
Five rounds for time of:
20 Kettlebell Swings
100 Meter Run
*Here’s how to hike a kettlebell into your first swing.
ALTERNATE AT-HOME WORKOUT OPTION – no EQUIPMENT needed
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/High Knees in Place
30 Seconds of Side Plank Each Side
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Alternating Scorpion Kicks
30 Seconds of Single Leg Lateral Line Hops Each Leg
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1 – 15/10 Calorie Bike or Row OR 30 Seconds of Max Reps Smurf Jacks
Station 2 – 16-20 Backpack Push Press
Station 3 – 30 Running Man Line Jumps + Max Reps Burpees
Station 4 – Rest
When the running clock reaches 31:00, perform the following…
Three rounds for time of:
15/10 Calorie Bike or Row
20 Alternating Dumbbell Push Press
30 Double Unders + Highest Number or Burpees Achieved During the EMOM
TIME CAP = 9 MINUTES!
When the running clock reaches 45:00, perform the following:
Three sets of:
30 Seconds of Band Pull-Aparts OR Bent-Over Bat Wing Hold
60 Seconds of Weighted Plank Hold
Rest 30 Seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.