FITNESS
Warm-Up.
Two sets of:
30-45 Second Plank Hold from Push-Ups Position
20 Alternating Lateral Shoulder Taps
3-4 Turkish Get Ups Each Arm
Followed by…
Two sets of:
60 Seconds of Banded Monster Walk
15-20 Banded Kickbacks Each Leg
Rest as needed
Followed by…
Three sets of:
5/10/15 Meter Out and Backs
Rest 60 seconds between sets
*Set up cones at 0, 5, 10, and 15 meters. Run from the starting cone to the 5-meter cone, and back. Repeat with the 10 and 15-meter cones. The set is completed once you have finished returning from the 15-meter cone.
Then…
Every 7 minutes, for 35 minutes (5 sets) for times:
400 Meter Run
8 Strict Pull-Ups
12 Dumbbell Box Step-Overs
400 Meter Run
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…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the clock reaches 20:00, perform…
Against a 2-minute running clock…
25/18 Calorie Assault Bike OR Row OR 300 Meter Run
Max Reps of Jumping Air Squats
Rest for 60 seconds and repeat for a total of FOUR sets.
When the clock reaches 40:00, perform….
Three sets of:
Med Ball Hamstring Curl x 10 reps
Rest as needed
Pistol Squat Hold in bottom* x 30 seconds each leg
Rest as needed
*You may hold on to the wall or a pole for balance.
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!