Wednesday, August 28, 2019
THIS WEEK’S PROTOCOL
BONUS WEEK - Throwback workouts!
Just let the timer do all the thinking for you and focus on your mind to muscle connection to get the most out of your workout. If you love counting your reps, then count them and see if you can get the same number or beat your original number each round! You’ll be moving down the list of exercises in order, doing each move for 45 sec work 15 sec rest for 5 rounds. Rest as long as needed between rounds.
Protocol: Perform each move in order down the list for
45 seconds work,
15 seconds rest
x 5 Rounds.
i.e. 45 sec pushups, 15 sec rest. 45 sec squats, 15 sec rest, etc…
Single Leg Burpee (switch sides halfway through)
DB Push up + Plank jack + row
Ankle Banded Jumping Jacks
Banded Rev tabletop kickouts
Cross Body Mountain Climbers
Single Leg Burpee
Switch legs halfway through each round.
Just like a normal burpee, but with one leg! ;)
This will hit your hamstrings a lot more than a normal burpee would.
Regression: Double leg burpee (can take hops out as needed).
2. DB Push up + Plank jack + row
Light DB’s to start.
Elbows angled back at 45 degrees for the pushups.
Back perfectly flat the entire time.
Feet wide for stability.
Regression: Drop to knees for pushup and rows, plus you can step the plank jack out one foot at a time.
Challenge: Heavier DB’s or feet closer together.
3. Ankle Banded Jumping Jacks
Just like a normal jumping jack, but with added resistance.
Hop those legs out as far as they’ll go. Definitely don’t choose too heavy of a band for these, we still want good range of motion.
Make sure arms come all the way up overhead.
Regression: No mini band and/or step it out one side at a time.
Challenge: Hold light DB’s in hands.
4. Banded Rev tabletop kickouts
Start with a light or medium band if you’re new to this move, otherwise grab a heavy mini band.
Keep knees stacked over ankles.
Chin stays tucked, arms out to the side or bent at your side.
Keep the lifted leg at a 90 degree angle, foot flexed.
Get a nice 2 second squeeze at the top of each rep.
Be careful not to have the ribs flaring out.
Regression: No band or lighter band.
Challenge: Heavy band + elevate feet on a bench.
5. Cross Body Mountain Climbers
Keep wrists stacked under shoulders.
Keep back flat.
Get a big twist from your opposite knee and elbow to really get into those obliques.
Go as fast as possible with good form.
Regression: Hands on a bench.