Sat 04FEB23
BODYWEIGHT
quick minimalist workouts
Rest, stretch, mobilize, and/or long aerobic (easy) cardio.
BUILD
add muscle, build strength, feel energized
A. Rear Foot Elevated Dumbbell Split Squat:
5-5-5-5-5/leg
rest 2 min
- 8-9.5 RPE.
B1. Standing Single Arm Cable Bicep Curl:
20 reps
rest 60 sec
B2. Standing Cable Tricep Extension with V-Bar:
20 reps
rest 2 min
x 2 sets fo C
C. 4 Sets @ HARD Effort:
10-12 se Air Bike/Run SPRINT
Rest 2.5-3 min
- CRANK THE POWER UP! ! !
ATHLETE
evidence-based, high-intensity functional fitness
10 min EMOM
min 1: 11/13 cal AB
min 2: 12-15 T2B, UB
rest 5 min
8 Sets @ 85% SUSTAIN
500m Row
rest walk 1:1
- SAME times per round
rest 5 min
10 min EMOM
min 1: 12-15 GHD Sit Ups
min 2: 5 bar MU, UB
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
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Not sure what a specific exercise is?
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** Put them in the comments below **