Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (30:00)
Tips:
- Perform for 30 minutes
- In Zone 2, you should be able to comfortably hold a conversation without getting too out of breath
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
8 Med Ball Fake Slams
Tips:
- Choose a light weight (6-8lbs)
Exercise 2/3
3 Wall MB Chest Pass
Tips:
- Alternate which leg steps forward
- Allow ball to rebound on floor once before catching
- Perform 3 reps per leg
Exercise 3/3
8 Wall Serratus Slide
Tips:
- If you're doing this correctly, both elbows will not completely straighten
- May omit for 4th lap
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
5 Cable Seated Pull-Through - USE Block (50% FAST)
Tips:
- Upper body moves as a unit, head included
- Squeeze foam roller or yoga block in between legs to activate obliques
- Perform 5 reps per side
Exercise 2/2
6 Cable Pallof Shuffle - Vertical Torso
Tips:
- Perform 6 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
Chatturanga ISO Hold (0:20)
Tips:
- May omit this exercise for last lap
Exercise 2/2
DB Chest Supported SA Arm Row (0:20)
Tips:
- Remember to row to the pocket to activate the lats more
- Hold for 20 seconds per side
- Perform one extra lap of this movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
DB Pullover ISO Hold (0:20)
Tips:
- May put feet on or off bench
- Don't allow ribcage to flare
Exercise 2/2
Rack HG ER/IR (0:30)
Tips:
- When performing internal rotation, think of pressing hand through the rack
- When performing external rotation, if rib cage starts to flare, simply rotate your upper body towards rack slightly
- Hold for 30 seconds per side
- May omit for last lap
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
Weighted Forearm Plank (0:30)
Tips:
- Tuck hips under and push away from floor
- Hold for 30 seconds
Exercise 2/3
Weighted Side Plank (0:30)
Tips:
- Tuck hips under and push away from floor
- Hold for 30 seconds per side
Exercise 3/3
Foam Roll Reverse Plank (0:30)
Tips:
- Press heels into the ground as you tuck hips under and lift them away from ground
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
