5:00 Clock
20 seconds of Plank Jacks
10 second Seal Stretch
5 Hand Release Push Ups
5 Birddogs (each)
5 Strict Sit Ups (practice feeling confident moving fast at these)
Athletes Notes
5 Minutes to work through as many rounds as you can.
- Plank Jack
- Seal Stretch
- Hand Release Push Ups
- Birddog
- Strict Sit Up
- can scale these to Straight Leg Situp OR Sit Ups
5 Sets:
30 seconds of Towel Bicep Curl or Banded Bicep Curls
30 seconds of Strict Sit Ups
60 seconds Rest/Easy Walk-
-into-
5 Sets
30 seconds of Bodyweight Upright Row
30 seconds of Alternating Leg V-Ups
60 seconds Rest/Easy Walk-
Athletes Notes
Score:
- Set 1 Score = total reps accumulated in 1st 5 sets
- Set 2 Score = total reps accumulated in 2nd 5 sets
Workout Strategy and Flow
- This is a different style of workout but one that will be fun. We are going to get a bit of an arm and core pump in today. So enjoy!!!
- You will also notice that today during the prescribed rest minute, I have asked that you walk around. I want us to be intentional about our rest today and rather than laying on the floor after the core work, we get up and walk around. This will not only allow us to get extra steps in today, but it will keep our body moving during the rest and give us a chance to just focus on our breathing before we hit the next minute of work.
- In each 30 second window, we are looking for max effort reps. If you need to scale the progression of the core work, please do. You can see the Substitution options below or Scaled/Mayhem Moms at the bottom of the prep notes.
Demo Videos
- Towel Bicep Curls or Banded Bicep Curls
- Strict Sit Up – ONLY using your core. No arm momentum. Arms should be across chest and legs should be straight.
- Bodyweight Upright Row – can also perform as a Banded Upright Row
- Alternating Leg V Ups
FLOW
0:00 – 0:30 Towel Bicep Curl
0:30 – 1:00 Strict Sit Ups
1:00 – 2:00 Easy Walk
2:00 – 2:30 Towel Bicep Curl
2:30 – 3:00 Strict Sit Ups
3:00 – 4:00 Easy Walk
4:00 – 4:30 Towel Bicep Curl
4:30 – 5:00 Strict Sit Ups
5:00 – 6:00 Easy Walk
6:00 – 6:30 Towel Bicep Curl
6:30 – 7:00 Strict Sit Ups
7:00 – 8:00 Easy Walk
8:00 – 8:30 Towel Bicep Curl
8:30 – 9:00 Strict Sit Ups
9:00 – 10:00 Easy Walk
-into-
10:00 – 10:30 Bodyweight Upright Row
10:30 – 11:00 Alternating Leg V-Ups
11:00 – 12:00 Easy Walk
12:00 – 12:30 Bodyweight Upright Row
12:30 – 13:00 Alternating Leg V-Ups
13:00 – 14:00 Easy Walk
14:00 – 14:30 Bodyweight Upright Row
14:30 – 15:00 Alternating Leg V-Ups
15:00 – 16:00 Easy Walk
16:00 – 16:30 Bodyweight Upright Row
16:30 – 17:00 Alternating Leg V-Ups
17:00 – 18:00 Easy Walk
18:00 – 18:30 Bodyweight Upright Row
18:30 – 19:00 Alternating Leg V-Ups
19:00 – 20:00 Easy Walk
Substitution
- Strict Sit Ups –> scale these to Straight Leg Situp OR Sit Ups
5 Sets
30 seconds of Crush Grip Dumbbell Bicep Curl (50/35)
30 seconds of Strict Sit Ups
60 seconds Rest/Easy Walk
-into-
5 Sets
30 seconds of Crush Grip Dumbbell Upright Row (50/35)
30 seconds of Alternating Leg V-Ups
60 seconds Rest / Easy Walk
Athletes Notes
Score:
- Set 1 Score = total reps accumulated in 1st 5 sets
- Set 2 Score = total reps accumulated in 2nd 5 sets
Workout Strategy and Flow
- This is a different style of workout but one that will be fun. We are going to get a bit of an arm and core pump in today. So enjoy!!!
- You will also notice that today during the prescribed rest minute, I have asked that you walk around. I want us to be intentional about our rest today and rather than laying on the floor after the core work, we get up and walk around. This will not only allow us to get extra steps in today, but it will keep our body moving during the rest and give us a chance to just focus on our breathing before we hit the next minute of work.
- In each 30 second window, we are looking for max effort reps. So the weight you select should allow for non-stop work. If you need to scale the weight or the progression of the core work, please do. You can see the Substitution options below.
Demo Videos
- Crush Grip Dumbbell Bicep Curl
- Strict Sit Up – ONLY using your core. No arm momentum. Arms should be across chest and legs should be straight.
- Crush Grip Dumbbell Upright Row – if you have access to 2 lighter dumbbells and want to do these with 2 dumbbells you may.
- Alternating Leg V Ups
FLOW
0:00 – 0:30 Crush Grip Dumbbell Bicep Curl
0:30 – 1:00 Strict Sit Ups
1:00 – 2:00 Easy Walk
2:00 – 2:30 Crush Grip Dumbbell Bicep Curl
2:30 – 3:00 Strict Sit Ups
3:00 – 4:00 Easy Walk
4:00 – 4:30 Crush Grip Dumbbell Bicep Curl
4:30 – 5:00 Strict Sit Ups
5:00 – 6:00 Easy Walk
6:00 – 6:30 Crush Grip Dumbbell Bicep Curl
6:30 – 7:00 Strict Sit Ups
7:00 – 8:00 Easy Walk
8:00 – 8:30 Crush Grip Dumbbell Bicep Curl
8:30 – 9:00 Strict Sit Ups
9:00 – 10:00 Easy Walk
-into-
10:00 – 10:30 Crush Grip Dumbbell Upright Row
10:30 – 11:00 Alternating Leg V-Ups
11:00 – 12:00 Easy Walk
12:00 – 12:30 Crush Grip Dumbbell Upright Row
12:30 – 13:00 Alternating Leg V-Ups
13:00 – 14:00 Easy Walk
14:00 – 14:30 Crush Grip Dumbbell Upright Row
14:30 – 15:00 Alternating Leg V-Ups
15:00 – 16:00 Easy Walk
16:00 – 16:30 Crush Grip Dumbbell Upright Row
16:30 – 17:00 Alternating Leg V-Ups
17:00 – 18:00 Easy Walk
18:00 – 18:30 Crush Grip Dumbbell Upright Row
18:30 – 19:00 Alternating Leg V-Ups
19:00 – 20:00 Easy Walk
Substitution
- Strict Sit Ups –> scale these to Straight Leg Situp OR Sit Ups
Mayhem Moms
5 Sets
30 seconds of Crush Grip Dumbbell Bicep Curl
30 seconds of Quarter Sit Ups or Pelvic Tilts
60 seconds Rest / Easy Walk
-into-
5 Sets
30 seconds of Crush Grip Dumbbell Upright Row
30 seconds of Modified Alternating Leg V Ups
60 seconds Rest / Easy Walk
Scaled and Mayhem Moms
5 Sets
30 seconds of Towel Bicep Curls or Banded Bicep Curls
30 seconds of Quarter Sit Ups or Pelvic Tilts
60 seconds Rest / Easy Walk-
-into-
5 Sets
30 seconds of Bodyweight Upright Row or Banded Upright Row
30 seconds of Seated Toe Taps or Modified Alternating Leg V Ups
60 seconds Rest / Easy Walk-