fitness
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
Elephant Marching x 20 steps (slow – hold each step a few seconds)
(focus on what the area you just mobilized is doing)
Followed by…
Two Sets:
“W” Hold x 20-30 seconds
Alternating Plank to Pike Toe Touches x 20-30 seconds
Followed by…
Two Sets:
Ground to Sky Touches x 8-10
Tuck Jumps x 3-5
Then…
Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Assault Bike
800 Meter Run
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
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 Pigeon Stretch each side
60 Seconds of Sampson Pulses each side
60 Seconds of Alternating Pigeon Stretches
60 Seconds of Deep Lunge Mountain Climbers
Followed by…
Two sets of:
5 Burpee Jump Backs
5 Divebomber Push Ups
10 Tempo Mountain Climbers @ 1212 (5 each side)
Rest 30 seconds
Followed by…
Two sets of:
5 Burpees
10 Push-Ups
15 Supermans
Rest 30 seconds
When the running clock reaches 18:00, perform the following…
Eight set for times:
100 Meter Sprint
10 Burpees
Rest 60 seconds between sets
*TOTAL TIME CAP INCLUDING REST = 25 MINUTES
When the running clock reaches 45:00, perform the following…
Two sets of:
20-30 Bodyweight Hip Bridges
20 Reps of Box Breathing @ 4242 Cadence (4 second inhale, 2 second hold, 4 second exhale, 2 second hold)
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
*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.