April 11, 2020 – Fitness and No Equipment Needed Workouts

Warm-Up.

Full Body CARs Routine

Followed by…

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps

Then…

Complete as many reps/calories as possible at each of the following 4-minute stations:
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:
20 seconds of Strict Pull-Ups
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:
20 seconds of Burpees
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:
20 seconds of Assault Bike
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

Eight rounds of:
20 seconds of Chin-Over-Bar Static Hold
Rest 10 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. Click here for the full workout briefing.

Complete as many rounds and reps possible in 5 minutes of:
400 Meter Run or 100 Double-Unders
30 Object Ground to Overhead (backpack, water jug, etc…)
30 Alternating Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
30 Half Burpees

Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes – 5 minutes on, 2 minutes off, for 5 sets.

Please record how many TOTAL rounds completed.

Rest until recovered, and then perform…

Every 3 minutes, for 9 minutes (3 sets) of:
30 seconds of Backpack/Water Jug Romanian Deadlifts
60 second Wall Sit Hold