ATHLETE ON THE GO

 

CLICK HERE for a downloadable PDF with the workouts and links. 

 
 

ISO's & TEMPO's & PLYO's - OH MY!

Complete 3 rounds of set one, immediately followed by set 2, then 3. The only rest between sets is the :20 and :30 second rest, respectively. This workout will take 19:00 to complete. 

Set 1

 3 Rounds:

  • :40 sec - 1 and 1/2 Bodyweight Squat   

  • :20 sec - Iso Push Up       

  • :40 sec - Glute Bridge Walk Out           

  • :20 sec - Rest

 

  SET 2  

  3 ROUNDS:

  • :20 sec - Iso Split Squat Right Leg      

  • :10 sec - Single Leg Jump Split Right Leg  

  • :20 sec - Iso Split Squat Left Leg                 

  • :10 sec - Single Leg Jump Split Left Leg     

  • :30 sec - Plank Walk Back                              

  • :30 sec - Rest

 

     SET 3

     3 ROUNDS:

  • :30 sec - 1 and 1/2 Push Ups                            

  • :30 sec - Single Leg Deadlift to Hop Right Leg                             

  • :30 sec - Single Leg Deadlift to Hop Left Leg                                    

  • :30 sec - Hollow Hold                                     

  • :30 sec - Rest

 

 

SESSION 2

 

FOR TIME: DESCENDING LADDER

Cycle through 10 reps of each, then 9, then 8, 7, 6, 5, 4, 3, 2, until you get down to 1 rep of each. 

  • Max Height Jump Hinge

  • Push Up

  • Body Weight Squat

  • Reverse Y's

  • MOUNTAIN CLIMBER (EACH SIDE)

 
 

BRING YOUR A GAME

Complete 3 rounds of set one, immediately followed by set 2, then 3. The only rest between sets is the :20 before set 2 and 3. This workout will take 18:00 to complete. 

 

SET 1

3 ROunds:

  • :40 sec - Kneeling Jump Ups OR Broad Jumps

  • :30 sec - Side Plank With a Dip

  • :30 sec - Side Plank with a Dip

  • :20 sec - rest

 

SET 2

3 rounds:

  • :40 sec - Alternating Lateral Squat  

  • :30 sec - Spider Man Push Up

  • :30 sec - Deadbug

  • :20 sec - rest

 

SET 3

3 rounds:

  • :40 sec - Skater Jump

  • :40 sec - Plank Walk Ups

  • :20 sec - Squat Iso Hold

  • :20 sec - rest

 

 
 

LOCOMOTION - #afurytribute

Cycle through each exercise for 30 seconds with 10 seconds of rest in between, 4 times. This workout will take 16:00 min.  

4 rounds :30 on / :10 off

  • Forward Skipping

  • Forward Leopard Crawl

  • Lateral Skipping

  • Lateral leopard Crawl

  • Backward Skipping

  • Backward leopard Crawl

 
 
 

DANCE, TOO MUCH BOOTY IN THE PANTS - #bootysofreshtheycallmetictac

 

Cycle through 30 seconds of each exercise with no rest in between on the right leg. Then, rest 30 seconds before moving on and completing the cycle on the left leg. Repeat the full cycle on both legs 2 times for a total of 14:00. If you are feeling feisty and have time, you can add in a 3rd round for a total of 21:00. **Please note, your booty will be sore AF the next day if you are going for 3... especially if you are not use to doing butt stuff. 

Right Leg - :30 sec of Each:

  • Single Leg Deadlift

  • Curtsy Lunge

  • Skater Squat

  • Side Lying Glute Bridge

  • Single Leg Glute Bridge

  • Single Leg Glute Bridge Iso Hold

REST :30 Before moving on to Left Leg

Left Leg - :30 sec of Each:

  • Single Leg Deadlift

  • Curtsy Lunge

  • Skater Squat

  • Side Lying Glute Bridge

  • Single Leg Glute Bridge

  • Single Leg Glute Bridge Iso Hold

REST :30 Before moving on to RIGHT Leg

 
 

INTERVAL TRAINING - #fullout

In this interval sesh, you are going for maximum output -  as FULLOUT as you can do each movement for 10 seconds. If you're not going as fullout as you possibly can for 10 seconds, the 20 second rest will feel like too much. Cycle through 4 times to get to 10:00. GO FOR IT!

10:00 of - :10 sec on / :20 sec off

  • Max Height Burpee (no Push Up)

  • Jump Splits

  • Plyo Push Ups

  • Jumps Squats

  • RCK Plank (highest tension)

 

SESSION 7

 

MOBILITY CIRCUIT - #yogawannabe

Cycle through several times at a moderate pace for 15:00, spending as much time as needed in each position. Make sure to exhale fully. This should feel good. :) 

  • Rocking

  • Quadraped Head Nods and Turns

  • Adductor Rock Back

  • Rocking Ankle Mobilization

  • Alternating Spiderman Lunge with Reach

  • Prying Squat with Reach to Inchworm

  • Thoracic Bridge