Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (30:00)
Tips:
- Perform for 30 minutes
Circuit 1
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
8 Tall Kneeling Alternating Rotational MB Slams
Tips:
- Choose a light weight ball
- Perform 8 reps per side
Exercise 2/2
8 Modified Explosive Pushups - Continuous
Tips:
- Perform 8 reps
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
8 Cable Split Position Chops
Tips:
- Bring arm to outside of front knee with each rep
- Perform 8 reps per side
Exercise 2/2
8 Cable Split Position Lifts
Tips:
- Bring bicep to lips with each rep
- Perform 8 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
8 DownDog-Dolphin-Chatty-Plank
Tips:
- Don't let this movement intimidate you! Just take it one step at a time and modify when needed. You've got this!
Exercise 2/2
10 DB Bent Over Alternating Rows
Tips:
- Remember to row to the pocket
- Perform 10 reps per arm
- Perform one extra lap of this exercise (4 total)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
10 Modified Wheel Rollouts
Tips:
- Keep hips tucked under
- When rolling back, don't allow hips to sit back behind knees
- After 3 full laps, perform 1 extra set of this exercise
Exercise 2/2
3 1/2 TGU
Tips:
- Choose a weight that will allow you to control the entire movement without letting momentum take over
- Perform 3 reps per side
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.