FITNESS
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Side Plank x 45 seconds each side
C.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
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…
Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms
When the running clock reaches 8:00, move immediately into…
Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups
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.
Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
25 Back Pack Swings
200 Meter Run
25 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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!