July 11, 2020 – Fitness and No Equipment Workouts

fitness

Warm-Up.

“Mind Muscle” Spinal Flossing

Followed by…

Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds

Then…

A.
For max reps (or calories):
60 seconds of Assault Bike, Bike Erg or Rowing
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches
Rest 60 seconds
60 seconds of V-Ups
Rest 60 seconds
60 seconds of Box Step-Overs
Rest 60 seconds
60 seconds of Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike or Rowing x 55-65% of Calories Achieved in 60 seconds
Minute 2 – Alternating Dumbbell Snatches x 55-65% of Reps Achieved in 60 seconds
Minute 3 – V-Ups x 55-65% of Reps Achieved in 60 seconds
Minute 4 – Box Step-Overs x 55-65% of Reps Achieved in 60 seconds
Minute 5 – Goblet Squats x 55-65% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 55-65% of Reps Achieved in 60 seconds

ALTERNATE AT-HOME WORKOUT OPTION – no Equipment needed