March 3, 2021 – Fitness and No Equipment Workouts

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 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Jumping Lunges (or Alternating Reverse Lunges)
10 Burpees
10 Hanging Knee Raises or V-Ups

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 Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds

Followed by…

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Running Man Line Jumps
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Bear Crawl
]Rest 30 seconds

Followed by…

Two sets of:
30-60 seconds of Handstand Hold
15-20 seconds of Single Leg Line Hops Each Leg
Rest 30 seconds

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

Complete as many reps as possible in 2 minutes of:
30 Seconds of Push Press
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

NO EQUIPMENT SUGGESTIONS: 
30 Seconds of Push Press – Substitute 30 Seconds of Nose-to-Wall Handstand Hold
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups

When the running clock reaches 40:00, perform the following…

Three sets of:
20-30 Band Pull-Aparts
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Dumbbell or Kettlebell Rows per arm @ 2111 Tempo
Rest 60 seconds

NO EQUIPMENT SUGGESTIONS:
Band Pull-Aparts – Substitute Reverse Snow Angels
Single Arm Dumbbell or Kettlebell Rows – Substitute 15-20 Superman Punches

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.