Guidelines:

For some of the workouts that require set work to rest ratios (like the HIIT workouts) consider using the Smart WOD Timer App (Free). You can program work / rest intervals in the tabata timer. 

SIT (Sprint Interval Training). These are short / sharp workouts. You can do these running, cycling, rowing, etc. Use these workouts after you have done a functional Strength workout or a lighting heavy workout and you want a longer workout. You are already warmed up so can get into the hard work quite quickly. OR you can use these workouts for when you don't have time to do one of the longer bike or run workouts. 
 

Body Workout #22: Functional Strength

Follow along video ....>>>


Body Workout #23: Mobility Yoga
Follow along video...>>>
Yoga for Lower Back and Hamstrings with Adriene. 


Body Workout #24: HIIT
SmartWOD App Timer settings: Tabata 45s on / 15s rest

 

14-min Warm-up Video...>>>
OR

8-Min Warm-up Video...>>>

Workout: Video of Movements…>>

  1. Lateral step-ups

  2. Core: In and outs

  3. Active Tricep bridge, heel grab, side step

  4. Weighted squat with rotational stork

  5. Mountain Climbers

​Repeat 4-5 times
 

14-min Cool Down Video ...>>>

OR

 5 min Cool Down Video ...>>>

 

Optional Core:
Video of exercises …>>>
 

30, 45, or 60s of work followed by 15-30s of rest. 
Consider using the Smart WOD Timer App. You can program work / rest intervals in the tabata timer. 

21 ROUNDS / 30-60s WORK / 15-20s REST. 
 

  1. Reverse crunches

  2. Elbow Plank with hip rockers

  3. Lie face down, snow angel legs and arms 

  4. RESET: Roller coasters x 5 / Cats and Dogs x 5

  5. Hollow rocks or In and Outs

  6. Bird Dogs with wide hands / knees

  7. RESET: Roller coasters x 5 / Cats and Dogs x 5
    Repeat 3 times.



Body Workout #25: Mobility Foam Rolling
Follow along Video ...>>>
10 min with Frank Wall 

Body Workout #26: Lifting Heavy

 

Download /Print ...>>>


Choice a weight that allows you to do the number of reps, with the last rep being a bit of a challenge.


Warm-up: 
1 mile jog or 10 min spin on bike
 

14-min Warm-up Video...>>>
OR

8-Min Warm-up Video...>>>

 

Workout: VIDEO of movements...>>>  

SET 1: 
Deep Squats: down slow / Power-up with small jump (weighted) x10
Very light weights Active Clocks in 3 positions (Letter I, Y and T) x10 
Side Plank dips 30-60s each side
Repeat 3 times. 


SET 2: 
(Weighted) Walking lunges (hold weight above head or at chest) x10-20 each side
Bent over flys x 10 
Elbow plank saw 30-60s
Repeat 3 times
 

SET 3:  

Banded Clam Shells x10-15 each leg
Dumbbell alternating lateral raises to front raises. x10 
3-point elbow plank.  Don’t let your hips rock side-to-side.  30-60s
Repeat 3 times. 

Cool Down: 

14-min Cool Down Video ...>>>

OR

 5 min Cool Down Video ...>>>

 and / or 1 mile jog or 10 min spin on Bike 

Bike Workout #19 Sprint Interval Training: HARD
Warm-up: 
5-10 min spin (include 3 x 30s Max Cad. 3 x 30s Time Trial efforts. 3 x 30s Stand)
 

Workout:   

4 x15 sec. HARD. RI = 45 sec. EASY 

2 min spin

Repeat 2-3x


Cool down:   
5-10 min spin

Run workout #15 SIT (Sprint Interval Training): HARD

Warm-up:          
3-5 min EASY
3 x 15s accelerations. 

1 min EASY 

 

Workout:           

10 x 20 sec (Flat or slightly uphill) MOD-HARD to HARD. RI = 2 min walking or EASY running
 

Cool down:        
3-5 min EASY

Mini Movement Breaks:

2 min Movement Break #1...>>>

2 min Movement Break #2...>>>

2 min Movement Break #3...>>>