No Equipment Workout
Warm-Up
Two sets of:
200 Meter Jog or 30-60 seconds of High Knee Jog in Place
10 Inchworms
20 Alternating Lateral Lunges
10 Russian Baby Makers
30-60 second Wrist Stretch
10 Down Ups
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Weighted Squats @ 21X1 Tempo
V-Ups
Dumbbell or Kettlebell Shoulder Press or Push-Ups
For the weighted squats, pick a movement and the necessary equipment that you would like to use, such as back squat or front squat if you have a barbell, goblet squats if you have a kettlebell, or double dumbbell front squats if you have dumbbells. Example: 20 Goblet Squats, 20 V-Ups, 20 Shoulder Press, 18 Goblet Squats, 18 V-Ups, 18 Shoulder Press, etc..
Complete as many rounds and reps as possible in 18 minutes of:
60 Mountain Climbers (30 per side)
20 Alternating Pistol Squats or Alternating Cossack Squats
10 Down Ups
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds
Limited Equipment Workout
Warm-Up
Two sets of:
200 Meter Jog
10 Inchworms
20 Alternating Reverse Lunges
10 Russian Baby Makers
100 Foot Farmer's Carry
10 Down Ups
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Weighted Squats @ 21X1 Tempo
V-Ups
Dumbbell or Kettlebell Shoulder Press or Push-Ups
For the weighted squats, pick a movement and the necessary equipment that you would like to use, such as back squat or front squat if you have a barbell, goblet squats if you have a kettlebell, or double dumbbell front squats if you have dumbbells. Example: 20 Goblet Squats, 20 V-Ups, 20 Shoulder Press, 18 Goblet Squats, 18 V-Ups, 18 Shoulder Press, etc..
Complete as many rounds and reps as possible in 18 minutes of:
15/10 Calorie Bike or Row
10 Bar-Facing Burpees
5 Ground to Overhead* (50% of 1RM Clean & Jerk)
*double dumbbell or kettlebell clean and jerk!
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds
