Category: fitness

50 secs on, 10 secs rest:

1. pushup walkout to mountain climber (3-5 secs)
2. drop squat pulse (5 mini pulses)
3. crab toe touch
4. seesaw lunge (switch sides at the halfway mark, 25 secs)
5. shuffle in place (a few steps left, then right)

That’s 1 round. Do 3 rounds for a total 15 mins workout.

 

1. 300 jump rope revolutions
2. 200 battle rope waves
3. 100 kettlebell swings
4. 100 in-place bear crawls
5. 100 lunges
6. 50 wall balls
7. 50 sandbag cleans
8. 50 box jump to step downs
9. 50 burpees

Record the time you need to complete all the 1000 reps, and try to beat your time in the next session.

• Goblet squat
• Barbell muscle snatch
• Dumbbell muscle snatch
• Dumbbell skier swing
• Alternate kettlebell swing
• Dumbbell farmer’s walk
• Box squat jump
• Stepup jump
• Battle rope wave
• Bear crawl
• Walking lunge
• Box thruster
• TRX jump squats
• Blast-off pushup
• Skater jump

1. parallel squat (30 sec)
2. left staggered squat (30 sec)
3. left split squat (30 sec)
4. parallel squat (30 sec)
5. right staggered squat (30 sec)
6. right split squat (30 sec)

Rest 1 min, repeat 3-5 times

Basics

• 2-3 meals
• no snacks
• 80-160g protein
• 7+ cups veggies
• no sugar
• healthy fat

 

Add

• coconut oil
• potassium
• apple cider vinegar
• chromium
• B-vitamins (nutritional yeast)
• HIIT
• more sleep
• recovery

 

Remove

• insomnia
• bloating
• menstrual cycle issues
• stress
• monosodium gluamate
• restaurants
• overtrain
• constipation

 

Do each move for 30 secs, rest 15 secs:

1. burpee
2. leg raise to hip raise
3. burpee
4. plank up
5. burpee
6. side plank hip up (left)
7. burpee
8. side plank hip up (right)
9. burpee
10. bridge up

 

 

Do 10 pushups, 10 situps and 10 air squats EMOM for 20 minutes.

 

Do the following circuit for 2-3 mins each move for 5-10 seconds. Then rest 1 min, do 5-10 rounds.

• squat
• jumping jacks
• (skater jumps)
• pushups
• (mountain climbers)