1:00 Cardio Choice
:30 DB Strict Press
:30 Goblet Squats
1 MINUTE Max V-ups
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: PUSH X PULL
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 SA DB Swing (R) / (L)
MIN 3 – :50 Plank
Uni-lateral work mixed with core work. First two movements we are focusing on single extremities – first the legs, then the glutes/ arms. We want to be working non stop for each :25 window. On the plank – any variation that keeps you working for :50
If you need to modify, complete step ups, leading with your (R) for the first :25, then your left for the next :25.
SA DB SWING
If you need to modify, complete a Sumo Deadlift.
Any variation is suitable here.
WORKOUT: PUSH X PULL
EMOM x 12 MINUTES
MIN 1 – :50 DB Reverse Lunges
MIN 2 – :50 DB Hang Power Clean
MIN 3 – :50 Hollow Body Flutter Kicks
MIN 4 – Rest
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.
The goal is simple, work for as much of each :50 interval as possible.
If you need to modify, ditch the weight, or complete Goblet Squats (to a height as necessary).
HANG POWER CLEAN
If you need to modify, complete Hang Sumo High Pull.
HOLLOW BODY FLUTTER KICKS
If you need to modify, complete a Hollow or Tuck Hold.