May 14, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

Followed by…

Two Sets:
Leg Reach x 16 reps (8 per leg)
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Squat Rock x 30 seconds

Then…

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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. Click here for the full workout briefing.

Two Sets of:
Leg Reach x 16 reps (8 per leg)
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Squat Rock x 30 seconds

Then…

Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 50 Running Man Line Jumps + 30 Back Pack Ground to Overhead + 20 Goblet Squats
Station 2 = 50 Jumping Jacks + 30 Down Ups

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