September 23, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Then…

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps @ 2110
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

B.
Against a 90-second clock…
15/10 Calories of Assault Bike (or 200 Meter Run)
Max Reps of Jumping Lunges
Rest 90 seconds, and repeat for three (3) sets. Note number of jumping lunges completed in each of the three sets, then sum them for a total score.

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 Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Tempo Alternating Cossack Squats @ 2121
30 Seconds of Downward Dog Stretch
30 Seconds of Divebomb Push-Ups
45-60 Seconds of Nose to Wall Handstand Hold
Rest 30 Seconds

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 18 Minutes (6 Sets of):
Station 1: 10-15 Strict Handstand Push-Ups
Station 2: 10-15 Box Jump-Overs OR 10 Broad Jumps
Station 3: 16-20 Alternating Pistol Squats OR Reverse Lunges

When the running clock reaches 34:00, perform the following…

Every minute, on the minute, for 6 minutes (3 Sets of):
Station 1: 30 Seconds of Dumbbell Hammer Curls
Station 2: 30 Seconds of Banded Triceps Extensions

When the running clock reaches 42:00, perform the following…
Station 1: 30 Seconds of Banded Biceps Curls
Station 2: 30 Seconds of Bodyweight Triceps Extensions

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.