Select machine of choice (treadmill, elliptical, stationary bike, stair climber, rowing machine)
Complete a 20 minute program that includes a warm-up and cool down (20 minutes total) - focus on higher cadence and lower resistance to ensure warm-up. Pick-ups of intensity during the middle 10 minutes encouraged.
REST 5 Minutes upon completion prior to moving into Strength Segment.
20 minute AMRAP
(As many rounds as possible):
1. 10 Medicine ball squat press
2. 10 Leg Raises
3. 60 Second Plank Hold
The goal for today's workout is to build the cardio system. There are many options for today - bike (road, mountain, cross, spin class, interval session) run (trail, road, treadmill), swim
Once you have made your selection, incorporate a 10 minute warm-up, 40 minute main session and 10 minute cool down.
1. 15 Pushups
2. 30 second Side plank (30 seconds each side)
3. 10 Seated Russian Twists (10 on each side)
4. 15 Burpee pushups
(Start in standing position, bend down placing hands in front of you. Jump back into a plank position and do one push up. Bring legs in, and return to standing position.)
5. 10 Bench Dips
6. 20 V Sit-ups
Walk on treadmill for 20 minutes at 4 mph and incline of 5
Goal for the workout is cardio and endurance.
RPE Should be in the 6-7 Range Sustained throughout
Complete 4 Sets of the Following:
1. 50 mountain climbers
2. 15 burpees
3. 20 high lat pulls
4. 20 low pulley rows
https://www.youtube.com/watch?v=kOQ9Uq6IQQo (can be done with a bar or handles)
5. 100 boxing shadow punches while holding 5 to 10 pound dumbbells
6. 20 reps of V Sit-ups
7. 100 bicycle crunches
REST 3-5 Minutes between sets