Monday
Warm-Up.
Posterior Chain Mobility Drill
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)
Followed by…
Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest
Then…
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 30 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
Boom Lite
Warm-Up.
Posterior Chain Mobility Drill
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)
Followed by…
Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest
Then…
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 30 Front-Racked Kettlebell Walking Lunges
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 20 Burpee Box Jump or Step-Overs
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
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