FITNESS
Warm-Up.
Pec Activation with Pec Stick or Medicine Ball
Followed by…
Kettlebell Halos x 5 each direction
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Banded Overhead Triceps Extension x 30 reps @ 1010
Station 3 – Zottman Curls x 10 reps @ 3030
Station 4 – Frog Pumps x 20-25 reps @ 1011
B.
Three rounds for time of:
30/20 Calories of Assault Bike
40 Lateral Parallette Jump-Overs
30 V-Ups
Time Cap = 20 Minutes
Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate eleveated and your movement consistent for approximately that duration of time.
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/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off for a total of SIX sets.
NO EQUIPMENT SUGGESTIONS:
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Russian Twist
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds
NO EQUIPMENT SUGGESTIONS:
Goblet Hold Alternating Reverse Lunges – Substitute Bodyweight Reverse Lunges
Bent-Over Row Hold – Substitute Bodyweight Bat Wing Hold
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.