Today is an Active Rest day for the program! Pick one of the following: Option 1: 45-60 Minute casual walk, bike, hike or row Option 2: Strength Work 4 Sets, Rest as needed 25/25 Flutter Kicks 20 Air Squats 15 Push-up Pike Walk Outs 20 Arch Lifts When Finished, do Shoulders and Spine
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Jog a Lap (400 meters) Two Sets of: Hip Openers – 5 x per side Mountain Climbers x 20 per leg Hip Circles x 10 each direction Then… Suicide Sprints 10 Meters out [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 15:00 (5 Sets of each) Min 1: 12 Hollow Body Snow Angels Min 2: 20 Supine Toe Touches Min 3: 6/6 Alternating [...]
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Jog a Lap (400 meters) Two Sets of: Hip Openers - 5 x per side Mountain Climbers x 20 per leg Hip Circles x 10 each direction Then... Suicide Sprints 10 Meters out [...]
Today is Complete Rest Day! Take the day completely off or do a Recovery Yoga Day
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 12:00 (4 Sets of each) Min 1: 12/12 Supine Single Leg Raises Min 2: 10 Spiderman Push-ups Min 3: 10/10 Alternating Side Lunges [...]
Warm-up: Should only take you 10-15 minutes Run for 5 minutes @ moderate pace (50%) Followed by... Two sets of: Single Leg Hip Thrusts (Glute Activation) x 10-15 each leg Pogo Jumps - 30 seconds A Skips x 20 meters Followed by... Three sets of: 100 Meter Striders A strider is where you increase your [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 15:00 (5 Sets of each) Min 1: 30 Second Hollow hold Min 2: 10 Push-ups Min 3: 15 Air Squats When Finished, do Recovery [...]
Warm-up: Should only take you 10-15 minutes Run for 5 minutes @ moderate pace (50%) Followed by... Two sets of: Single Leg Hip Thrusts (Glute Activation) x 10-15 each leg Pogo Jumps - 30 seconds A Skips x 20 meters Followed by... Three sets of: 100 Meter Striders A strider is where you increase your [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 12:00 (4 Sets of each) Min 1: 12/12 Supine Single Leg Raises Min 2: 10 Spiderman Push-ups Min 3: 10/10 Alternating Side Lunges [...]
Warm-up: Should only take you 10-15 minutes Run for 5 minutes @ moderate pace (50%) Followed by... Two sets of: Single Leg Hip Thrusts (Glute Activation) x 10-15 each leg Pogo Jumps - 30 seconds A Skips x 20 meters Followed by... Three sets of: 100 Meter Striders A strider is where you increase your [...]
Today is Complete Rest Day! Take the day completely off or do a Recovery Yoga Day
