Monday, May 27, 2019

Conditioning

THIS WEEK’S PROTOCOL

SHRED BEFORE SUMMER WEEK - Get ready for some of the best total body HIIT/conditioning workouts from the BBB library thus far, alternating still between muscle group focuses each day.

For today…

Perform ONLY EXERCISE 1 for 4 timed intervals - 60 sec on, 15 sec off, 50 sec on, 15 sec off, 40 sec on, 10 off, 30 sec on, 10 sec off.

THEN you can go on to move 2. Rest up to 1 minute between moves.

Breakdown:

60 sec on, 15 sec off, 50 sec on, 15 sec off, 40 sec on, 10 off, 30 sec on, 10 sec off of ONE EXERCISE

  1. Single Leg Burpee (switch halfway through)

  2. “Bear” Alt Knee Taps  

  3. Side shuffles

  4. DB Goblet Squat with 5 pulses

  5. Long band iso squat rows

JUST ONE EXERCISE AT A TIME FOR ALL 4 INTERVALS -

60 sec on, 15 sec off, 50 sec on, 15 sec off, 40 sec on, 10 off, 30 sec on, 10 sec off.

  1. Single Leg Burpee (switch halfway through)

Tips:

  • 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. “Bear” Alt Knee Taps  

Tips:

  • Keep a flat back at all times.

  • Try to tap your hand to your opposite knee without your hips rocking. Pretend you have a wine glass on your hips and you don’t want it to spill.

  • This will cause you to engage your entire core, shoulders, and quads.

  • Regression: Bird Dogs (linked)

 

3. Side Shuffles

Tips:

  • Stay in an athletic stance, hips dropped slightly.

  • Shuffle side to side (2-3 steps per side) as quickly as possible.

  • Regression: Stay low and step it out slowly.

  • Challenge: Add a band around ankles, add a squat at the end of each side shuffle and/or hold a DB at your chest.

 

4. DB Goblet Squat with 5 pulses

Tips:

  • Use a heavy DB.

  • Hold weight against your chest, and make sure you engage your core the entire time.

  • Drop hips straight down into a squat, and before you stand all the way up, pulse 5 times, staying low.

  • Keep your chest up and weight in your heels.

  • Think about using your glutes especially during the pulses.

  • Regression: No weight.

  • Challenge: Add in a jump at the end of each rep.

 

5. Long band Iso Squat Rows

Tips:

  • Loop Long Resistance band around something like a pole at the gym, or if you’re at home, maybe a sturdy chair, column outside, door handle, etc. Be creative ;)

  • Keep a proud chest the entire time, squeezing shoulder blades back to meet one another.

  • Stay in a low squat the entire time.

  • Abs in tight.

  • Regression: Squat to Stand and row.