December 17, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike (build in intensity each set)
10 seconds rest

Then…

A.
Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Jumping Lunges
Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Double-Unders
Single-Arm Dumbbell Strict Press (50/35 lbs – alternate every 10 reps)

Time Cap = 30 minutes

B.
OPTIONAL Oblique Finisher
Three Sets of:
10-15 Kettlebell Side Bends (each side)
15-20 Side Plank Hip Dips (each side)
Rest 45 seconds

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…

Every minute, on the minute, for 8 minutes (4 sets) for max reps of:
Station 1 = 30 second Wall Sit + Alternating Lunges

Followed by…

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Station 2 = Rest

Followed by…

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 30 Seconds of Dumbbell Romanian Deadlift + 30 seconds of Double Dumbbell Bent-Over Row
Station 2 = Rest

Followed by…

Every minute, on the minute, for 6 minutes (3 sets) for max reps of:
Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Station 2 = Rest

NO EQUIPMENT SUGGESTIONS:

Dumbbell Deadlift – Substitute Wall Sit
Dumbbell Bent Over Row – Substitute Superman Hold

Followed by…

Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such that you can still speak in short sentences.

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!