FITNESS
Warm-Up.
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
and then …
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
Then…
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Beast-Makers
10 Jumping Lunges
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
10 Push-Ups
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.
When the clock starts, perform the following…
Run, Bike, or Row for 40 Minutes.
*Every 4 Minutes, including 0:00, perform 10 Tempo Push-Ups @ 2111 and 20 Jumping Lunges