September 21, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings

C.
OPTIONAL 8-Week Strength Program Booty Finisher
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes

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…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Cobra Stretch
60 Seconds of Plank Kick Throughs with Hand Tap
60 Seconds of Superman Hold
Rest 60 Seconds

When the running clock reaches 16:00, perform the following…

Every minute, on the minute, for 4 minutes (1 set of) for MAX REPS/CALORIES:
Station 1: 30 Seconds of Bike or Row OR 40 Seconds of Side Shuffles
Station 2: 30 Seconds of Backpack Push Press
Station 3: 30 Seconds of Burpees Over the Backpack
Station 4: Rest

When the running clock reaches 20:00, perform the following…

Five sets of:
Calories Completed in the 30 Second Sprint
Backpack Push Press Completed in the 30 Second Sprint
Burpees Over the Backpack Completed in the 30 Second Sprint
Rest 2 Minutes

When the running clock reaches 20:00, perform the following…

Five sets of:
Calories Completed in the 30 Second Sprint
Dumbbell Push Press Completed in the 30 Second Sprint
Burpees Over the Dumbbells Completed in the 30 Second Sprint
Rest 2 Minutes

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

Three sets of:
10-15 Stationary OR Bench Dips
20-30 Band Pull-Aparts
Rest as needed

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.