BODYWEIGHT
quick minimalist workouts
*Assessment Week into an 6 week cycle + 1 week repeat of this week to re-assess.
A. Walk, Jog, Bike, Swim, Stretch, etc
@easy recovery pace; 10-30+min
B. 15+ min Upper Body Stretching
Suggested Stretches:
- child's pose
- table top
- wheel
- clock stretch
- lying shoulder twist
*Take it nice and easy in these stretches- taking about 5-8 slow and deep belly breaths.
BUILD
add muscle, build strength, feel energized
Rest, stretch, mobilize, and/or long aerobic (easy) cardio
ATHLETE
evidence-based, high-intensity functional fitness
15 min EMOM
min 1: 4-6 RMU
min 2: 5-7 Wall Walks
min 3: 13/16 cal Ski
+
15 min EMOM
min 1: 15-20 sec Air Bike @ 9 RPE.
min 2: 6-8 Bar Facing Burpees
min 3: 6-8 HSPU, any tough variation
+
15 min EMOM
min 1: 6-8 DB C&J- 35/50#/h
min 2: 10-14 alt pistols
min 3: 13/16 cal Row
HELPFUL RESOURCES:
Not sure what a specific exercise is?
Questions? Scores?
** Put them in the comments below **
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