May 27, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Followed by…

Three sets (w/ empty barbell or PVC):
Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Rest 15 seconds
Press from Behind the Neck x 5 (press from front if BTN is not possible)
Rest 15 seconds
Jumping Squats x 5 (barbell on back)
Rest 30-45 seconds

Then…

Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 15/10 Calories of Rowing
Station 2 – 10 Overhead or Goblet Squats @ 21X1
Station 3 – Max Reps of Burpee Box Step-Overs
Station 4 – Rest

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 24 minutes (6 sets of):
Station 1 – 45 seconds of Front-Leaning Rest
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 – Rest

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds

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.