4 Rounds
1:00 Bike
1:00 Plank
1:00 Glute Bridge
1:00 Rest
General Warm Up
3-5min of eeeeasy cardio, then complete the joint rotation warm up. Then...
3 ROUNDS
5 World’s Greatest Stretch Each Leg
6 Spiderman Lunges (take your time)
10 Sit Ups
Specific Warm Up
If you are biking (or using another cardio device) heat that mutha up!
Workout of the Day
4 Rounds
1:00 Bike
1:00 Plank
1:00 Glute Bridge
1:00 Rest
Workout Notes
This workout is designed to compliment Workout #1 so if you are super sore, this is exactly what you should do! Take it easy and just move your body! If you are doing this workout coming in fresh and NOT having done our Mini-Murph, you can feel free to go full ham sandwich on the bike and crank up the planks to an advanced version if you want to!
Bike Modifications
This is meant to be a very high intensity minute! If you are on any kind of bike at all, just bike as hard as you can for 1min. If you have any other cardio device (rower, ski erg, treadmill, etc.) you can do the same! If you do not have a cardio device, you can go with
1:00 or Running (if you didn’t do Mini Murph yesterday)
1:00 of Jump Rope (if you didn’t go crazy on jump rope yesterday)
Go with 1:00 of as many Russian Kettlebell Swings as you can
Plank Modifications
This can be any kind of plank. If you are feeling good, turn these into Plank Up Downs or another of the variations from the plank video.
Glute Bridge Modifications
This can be a simple glute bridge hold, glute bridge repetitions for one minute, or the glute bridge march. If you are feeling really good, try to go for single leg! There are 4 Rounds so each leg can have it’s own minute long hold, twice!
Optional Accessory Work
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min of Forward Folds
1-2min of Saddle Pose
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