FITNESS
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Three sets of:
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 30-45 seconds
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 30-45 seconds
Hollow Body Hold x 60 seconds
Rest 2 minutes
B.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters – aka, “Heidens”
Station 2 – 20 Wall Ball Shots
Station 3 – 15 Toes to Bar or 10 Strict Hanging Leg Raises
Station 4 – 45-Second Front-Leaning Rest on Rings
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…
60 Second Run/Bike/Row
60 seconds of Front-Leaning Rest
30 seconds of Wall Sit
Rest 60 seconds
60 Second Run/Bike/Row
60 seconds of Russian Baby Makers
Rest 60 seconds
60 Second Run/Bike/Row
30 seconds of Down Ups
60 seconds of Alternating Reverse Lunges
Rest as needed
When the running clock reaches 13:00, perform the following…
Two rounds performed at 70-80% effort of:
100 Meter Jog
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
3 Devil’s Press
NO EQUIPMENT SUGGESTIONS:
100 Meter Jog – Substitute 20 Speed Skaters
3 Strict Pull-Ups – Substitute 10 Mountain Climbers
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 22:00, perform the following…
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 200 Meter Run
Station 2 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Station 3 – 60 Seconds Max Reps Devil’s Press
Station 4 – Rest
NO EQUIPMENT SUGGESTIONS:
200 Meter Run – Substitute 40 Speed Skaters
5 Strict Pull-Ups – Substitute 20 Mountain Climbers
Devil’s Press – Substitute Burpee Tuck Jumps
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.