This is a ~90 min full-body workout, focused on strength & stability.
Warm-Up (15-20 min)
15 min run. For the first half of the run, go easy, easy (low Z1). For the second half, pick it up to a Z2 heart rate and add 3 x 30 sec. pick-ups at random intervals.
Core Set (15 min)
Complete 2 rounds of this set:
- 45 sec. flutter kicks
- 20x glute bridges. (Set 1 = double-leg bridges. Set 2 = 10x single-leg bridges each leg)
- 20x side plank dips (10x each side)
- 45 sec. plank with forward arm reach. Or, with a partner, do 45 sec. plank with high-fives.
- 45 sec. dolphin plank. Or, with a partner, do 45 sec. leg throw.
- 45 sec. spiderman planks
- 45 sec. high-to-low planks
- Rest 45 sec.
Main Set (40 min)
There are a range of reps provided here. You'll need to have some self-awareness here. Do as many reps as you can to feel challenged, but do not do these exercises to complete muscle fatigue or failure. A good guideline is to finish each set of exercises feeling like you could do 2 more reps.
Complete 2 rounds of this set:
- Plyometrics
- 10x clap jacks
- 10x squat jumps
- 10x split lunge jumps
- 10x tuck jumps
- TRX
- 10-20x TRX mountain climbers
- 10-15x TRX pistol squats (each leg)
- BOSU
- 5-15x BOSU push-ups with 3-count hold at the bottom before you push up. Focus on form, not quantity of reps. Only do as many reps as you can of regular push-ups (no knees). If you can't do any reps of regular push-ups, then do knee push-ups.
- 10-15x single-leg Romanian deadlifts on BOSU. The key with this exercise is to keep your hips square! The goal is NOT to raise your leg as high as possible. If it is too challenging to do this on a BOSU, then just do it on flat ground. If it is not challenging enough, then hold a 10 dumbbell in the hand opposite of the grounded leg.
- Stability Ball
- 10-20x stability ball hamstring curls
- 15-20x stability ball alternating superman
- Free weights - These exercises may be challenging enough without free weights! Just do them as bodyweight exercises if the weights are too much.
- 10-20x renegade rows with 5-10 lb dumbbells
- 10-20x touchdown lunges with 5-10 lb dumbbells.
Cool Down (10-15 min)
Easy Z1 run for 10-15 minutes.
