October 1, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

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.

When the clock starts, perform…

Two sets of:
60 Second Jog
30-45 Second Hollow Hold
15-30 Seconds of Jumping Lunges
30 Seconds of Single-Arm Deadlifts Each Side

Followed by…

Two sets of:
30 Seconds of Lateral Line Hops
30 Seconds of Side Plank Each Side
15 Seconds of Single Arm Dumbbell Hang Cleans Each Side

Followed by…

One set of:
30 Seconds of Running Man Line Hops OR Double-Unders
30 Seconds of Alternating Leg V-Ups
15 Seconds of Dumbbell Front Squats

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

For time:
50 Lateral Line Jumps
50 Alternating Leg V-Ups
25 Backpack Front Squats
40 Lateral Line Jumps
40 Alternating Leg V-Ups
20 Backpack Front Squats
30 Lateral Line Jumps
30 Alternating Leg V-Ups
15 Backpack Front Squats
20 Lateral Line Jumps
20 Alternating Leg V-Ups
10 Backpack Front Squats
10 Lateral Line Jumps
10 Alternating Leg V-Ups
5 Backpack Front Squats

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!