FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
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.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike or Ski Erg
10 Dumbbell Burpee Deadlifts
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…
Two sets of:
60 Second Run/Bike/Row/Jog in Place
60 Second Downward Dog Stretch
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Pigeon Stretches
60 Seconds of Alternating Reverse Lunge to Cossack Squats
60 Seconds of Smurf Jacks
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 9 minutes of:
15/10 Calorie Bike or Row
12 Dumbbell Cleans
9 Strict Handstand Push-Ups
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps as possible in 9 minutes of:
15/10 Calorie Bike or Row
12 Toes to Bar
9 Dumbbell Squat Cleans
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 200 Meter Run OR 50 Jumping Jacks
Dumbbell Power Cleans – Substitute Burpee Jump Backs
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups
Toes to Bar – Substitute Alternating Leg V-Ups
Dumbbell Squat Cleans – Substitute Air Squat to 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.