FITNESS
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Push Press
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 9/6 Calories of Assault Bike + 15 Kettlebell Sumo Deadlifts
Station 2 – 9/6 Calories of Assault Bike + 12 Dumbbell Push Presses
Station 3 – 9/6 Calories of Assault Bike + 9 Strict Pull-Ups
Station 4 – 200 Meter Run
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
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 Seconds of Run/Bike/Row
60 Seconds of Inchworms
30 Seconds of Plank Position Pike Jumps
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Divebomber Push-Ups
30 Seconds of Ground to Sky Reaches
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1:20/15 Calorie Bike or Row
Station 2: 15-20 Toes to Bar OR Alternating V-Ups
Station 3: Max Reps Alternating Dumbbell Snatches
Station 4: Rest
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 45 Seconds of Jumping Jacks
Alternating Dumbbell Snatches – Substitute Elbow Jacks
When the running clock reaches 35:00, perform the following…
Five sets of:
20 Banded Biceps Curls
20 Banded Triceps Extensions
10-15 Supinated Grip Bent Over Rows
10-20 Unbroken Tempo Push-Ups @ 1111
Rest as needed between sets
NO EQUIPMENT SUGGESTIONS:
Banded Biceps Curls – Substitute Towel Curls
Banded Triceps Extensions – Substitute 10 Bodyweight Triceps Extensions
Supinated Grip Bent Over Rows – Substittue Bodyweight Bent Over Reverse Flys
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.