FITNESS
Warm-Up.
200 Meter Run
Band Assisted Lat Stretch x 60 seconds per side
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Band Assisted Scarecrow x 60 seconds
Hawaiian Squats x 5 reps per leg
200 Meter Run
Followed by…
Two Sets:
Grab a 15-35 lbs plate and complete the following with nasal breathing only…
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Pinch Carry x 25′ (right)
Overhead Squat x 8 reps
Pinch Carry x 25′ (left)
Ground to Overhead x 6 reps
Rest as needed (or don’t rest if not needed)
Then…
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
30 Calories of Rowing
20 Kettelebell Swings
10 Calories of Assault Bike
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:
20 Alternating Scorpion Kicks
10 Divebomber Push-Ups
10 Russian Baby Makers
Rest 30 seconds
Followed by…
Two sets of:
20 Alternating Cossack Squats
30 second Balance on Right Leg
30 second Balance on Left Leg
30 second Side Plank Each Side
Rest 30 seconds
Followed by…
Three rounds at a fast pace of:
10 Air Squats
20 Mountain Climbers
When the running clock reaches 20:00, perform the following…
Five sets of:
15 Calorie Bike or Row
10 Dumbbell Deadlifts
15 V-Ups
Rest 60 seconds between sets
TIME CAP = 15 MINUTES
When the running clock reaches 35:00, perform the following…
Five sets of:
15 Calorie Bike or Row
10 Jumping Lunges
15 Air Squats
Rest 60 seconds between sets
TIME CAP = 15 MINUTES
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!