FITNESS
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 45 seconds each side
B.
For time:
25/18 Calories of Assault Bike
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
25/18 Calories of Assault Bike
Compare results to January 9, 2020.
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 Second Jog/Bike/Row
30 Seconds of Single Leg Hops Each Leg
30 Seconds of Side Plank Hip Bounces
30 Seconds of Plank Kick Throughs with Hand Tap
Rest 60 seconds between sets
When the running clock reaches 15:00, perform the following…
Five sets of:
90 Second Jog/Bike/Row @ 65-70% Effort
90 Second Jog/Bike/Row @ 75%
30 Second Jog/Bike/Row @ 95+% Effort
90 Second Jog/Bike/Row @ 60-65% Effort
Rest 2 minutes between sets
NO EQUIPMENT/NO RUNNING OPTION:
Five sets of:
90 Seconds of Jumping Jacks
90 Seconds of Mountain Climbers
30 Seconds of MAX REPS Burpees
90 Seconds of Plank Hold from Elbows
Rest 2 minutes between sets
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
*Use the “Mind Muscle” Video Playlist for ideas!