October 15, 2020 – Fitness and No Equipment Workouts

fitness

Warm-Up.

Assault Bike Dirty 30

Followed by…

Inchworms x 5
Plank to Toe Touch x 10-20 reps
Plank Shoulder Taps x 20-30

Followed by…
Two Sets:
Alternating Lateral Lunges or Cossack Squats x 12-14
Rotational Medicine Ball Throws x 5-7 each side
Single-Leg Jumps (box or broad) x 5-7 each side

*Record your time for the Dirty 30

Then…

A.
For time:
50 Kettlebell Swings
40 Walking Lunges with Farmer’s Carry
30 Burpees
20 Dumbbell or Kettlebell Thrusters
10 Weighted Strict Pull-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings

B.
OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets. Can you go unbroken?

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…

Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 30 Line Jumps + 10 Back Pack Sumo Deadlifts
Station 2: 5 Burpees + 10 Reverse Back Pack Lunges
Station 3: 45 Second Wall Sit
Station 4: Rest

followed by….

Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 20 Mountain Climbers + 10 Air Squats
Station 2: 10 Burpees+ 10 Alternating Jump Lunges
Station 3: 45 Plank Hold
Station 4: Rest

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!