January 15, 2021 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

Followed by…

Three Sets:
Single Arm Hang from Bar x 10-15 seconds per side https://www.youtube.com/watch?v=FlHSXeh8ZDU&feature=youtu.be
Alternating Plank to Pike Toe Taps x 20 reps
Russian Baby Makers x 10
100 meter run (or shuttle run)
Rest as needed

Then…

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

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:
90 Second Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Burpee Jump Backs
30 Seconds of Half Burpees
Rest 60 Seconds

When the running clock reaches 15:00, perform the following…

Five sets for times of:
10 Thrusters
10 Calorie Bike OR Row
20 Air Squats
Rest 2 Minutes Between Sets

NO EQUIPMENT SUGGESTIONS:
Thrusters – Substitute Jumping Air Squats
Bike or Row – Substitute 30 Seconds of Speed Skaters

When the running clock reaches 45:00, perform the following…

100 Dumbbell Floor Press for Time*
*Every time you have to break, perform 10 Bent-Over Rows with your weight.

NO EQUIPMENT SUGGESTION:
50-100 Push-Ups for time (be smart)*
*Every time you have to rest, perform 5-10 Bodyweight Reverse Flys

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.