October 5, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction

Then…

A.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Box Jumps (jump up, step down)
15/10 Calories of Assault Bike

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
15 Calories of Rowing
10 Alternating Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
20 Air Squats
10 Push-Ups

B.
OPTIONAL “Lalo’s Hamstring Helper”
Two Sets of:
60 sec of Hamstring Walkouts
*While on your back, start in a hip bridge and walk your legs out to straight. Hips stay elevated the entire time – focus on creating lots of tension through the hamstrings by digging your heels in the ground as you move them and stay long in the torso.

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.

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Backpack)
30 seconds of Left Arm Windmills (Backpack)
30 seconds of Air Squats
Rest 60 seconds

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. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Four sets, for max reps, of:
45 Seconds of Dumbbell Shoulder to Overhead
Rest 45 seconds
45 Seconds of Alternating Dumbbell or Kettlebell Hang Snatches
Rest 45 seconds
45 seconds Goblet Hold Alternating Lunges
Rest 90 seconds

When the running clock reaches 35:00, perform the following…

Three sets of:
8-10 Tempo Half-Kneeling Single-Arm Arnold Press Each Arm @ 2011 OR 30-60 Second Nose to Wall Handstand Hold
8-10 Tempo Single-Arm Backpack Row Each Arm @ 2111
10-15 Bodyweight Triceps Extension

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.