Full Body, Bodyweight
Tap any movement to see the tutorial. Rest periods are part of the work.
Cardio
Ten easy minutes, then straight into the warm up. No rest between.
Speed 6. Easy.
Warm Up
Hold each one for 30 seconds, straight through.
- B4Side Toe Touch30 sec
The Progressions
Everything is on a Bosu ball today, bodyweight only. Two sets of everything. Rest 90 seconds between every set. Nothing goes to failure.
Pick One Mode
Zone two. 30 to 40 minutes. Pick a mode you have access to today. If it feels too easy, you're doing it right.
Pick a mode. Hold it for the whole session.
- Setting
- None. Your legs set the pace.
- In zone two
- Slower than you think. Most people run this too fast.
- When it gets easy
- Run longer, not faster.
Lower, Bands
Tap any movement to see the tutorial. Rest periods are part of the work.
Cardio
Ten easy minutes, then straight into the warm up. No rest between.
5% incline, 3.0 mph. Easy.
Warm Up
Ten reps each, straight through.
- B4Side Squatx10
- B6Lungex10
The Progressions
Bands today. Two sets of everything. Rest 90 seconds between every set. Nothing goes to failure.
Drop set. 10 with a dumbbell on your hips, drop it, then 10 band only with a 2 second pause at the top.
Band at your waist, dumbbell in the opposite hand.
Alternating legs, 1 second pause in the lunge.
Hold The Pace
Talk test. Zone two is the pace you can hold a conversation at. Full sentences, not gasps, from the first minute to the last.
Pick your mode. Same setting, same pace, the whole session.
- Running30-40 min
Full Body, TRX
Tap any movement to see the tutorial. Rest periods are part of the work.
Cardio
Ten easy minutes, then straight into the warm up. No rest between.
Easy pace.
Warm Up
The Progressions
TRX today. Two sets of everything. Rest 90 seconds between every set. Nothing goes to failure.
- E3TRX Chest Pressx10-12Rest: 90 sec
Recover
No training today.
Walk, eat, sleep.
Recovery is where the work lands.
Recover
No training today.
Walk, eat, sleep.
Recovery is where the work lands.