Fightmaster yoga with Professor Flavio Almeida.. Great class for athletes..
https://www.youtube.com/watch?v=ijQZDSy98Jw
Fightmaster yoga with Professor Flavio Almeida.. Great class for athletes..
https://www.youtube.com/watch?v=ijQZDSy98Jw
Warm up with joint mobility, dynamic movement and foam roller. Simple sequence today. Turkish get ups. Simply set your timer and go. I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done. Hit the Rower for a 5K. Throw in some more flexibility movements at the end, and call it a day.
splits, back bridges, head and hand stands, wall walks, and gymnastic movements.
Warmup with joint mobility, dynamic movement, and foam roller... Today we are going to hit the El Diablo 666 workout. It consists of 6 exercises of 6 reps each for 6 rounds with no rest. It is a killer. So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.
6 rounds
6 exercises
6 reps each
No rest
6 minutes of calisthenics
2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a strength and endurance circuit. If you don't have equipment, there will be bodyweight substitutes. Focus on the training. Work to continue to stay positive and utilize this training time to maximize your results.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit the road. Simple. 5k time trial. Try and run 3.1 miles as fast as you can. When you have completed the run, keep the clock going. You have to complete a body weight circuit as well. For example, if you complete the run in 25 minutes and the body weight movements take you 8 minutes, your time for the workout is 33 minutes.
5k run/row/bike
100 air squats
100 push ups
50 pull ups
All for time.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Kettlebell and Bulgarian Bag timed circuit doing as many reps as possible within each interval. Focus on form and quality reps rather than speed. The good news is the session is 20 minutes, the bad news is that once you start, there is no rest..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a kitchen sink training session. Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go. Make sure you have your thinking caps on because it's going to be training by suggestion. Similar to Love/Hate but this will be in a EMOTM format..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit conditioning training session. Use whatever cardio tools to which you have access, or just run.. Break it up with some strength training and you have a great session.
20 minutes AMRAP
500m row / bike / run
10 Double Clean and Jerk
10 SCDL
10 Reverse Lunge
Warmup with joint mobility, foam roller, and dynamic movement. Rack 'em up. Old school back squat with a step up chaser, 1 legged dead lifts, and a little foot work. Simple strength and conditioning day. If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit). You can also roll out after each round to continue to break up fascia in your legs. This will increase blood flow and help muscle tissue to recuperate.
5 sets
5 back or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups
agility ladder
50 jump rope skips
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 5-4-3-2-1 strength workout. Just 3 exercises, but a lot of bang for your buck. It will hit the whole body. This is a great compliment to the endurance training session from yesterday. Make sure that you use moderately challenging weight here. Not too easy.. Not too hard..
3 Rounds
each exercise is done for 5-4-3-2-1 reps
Clean and Jerk
Dips
Pull ups
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an endurance and HIIT combo training session. Distance row/run/bike/walk (your choice) mixed in with an Odd-Even EMOTM HIIT style kettlebell / Bulgarian Bag combo. Make sure you're good and warmed up, and get after it.
10 Minutes Row/Run/Bike/Walk Max Meters/Miles
12 Minute EMOTM
Even - 15 BB Snapdowns & 5 BB Front Squats
Odd - 5 Burpees 5 KB Snatch L 5 KB Snatch R
10 Minutes Row/Run/Bike/Walk Max Meters/Miles
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to train using clubbells. If you don't have access to them, you can use kettlebells or dumbbells. Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control. Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool. Also, they are just fun to work out with too. Just another different way to keep your body guessing..
5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups
Warm up with joint mobility and dynamic movement. Today is a mix of strength and conditioning. 2 hand any hows, burpees, and double bent over rows. Here is a link to my teacher Steve Cotter demonstrating 2 hand any hows: http://www.youtube.com/watch?v=7A4J_PfP2tU . Form is paramount over speed.
5 rounds
Rest 1 minute in between rounds
10 2 hand any hows (5L/5R moderate weight)
5 burpees
10 heavy 2 handed swings
Cool down, have a nice day... EL Rey and Manny always..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Kettlebell and Bulgarian Bag timed circuit doing as many reps as possible within each interval. Focus on form and quality reps rather than speed. The good news is the session is 20 minutes, the bad news is that once you start, there is no rest..
Morning Yoga with Adriene..
https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s
Warmup with joint mobility dynamic movement, and foam roller. Today we are going to hit a bodyweight chipper. Each exercise will be performed 30-20-10 reps. So tons of volume today. Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time. Pick 5-6 movements and get after it. As always, never sacrifice form for speed. If you need to stop and take a break, do so..
Down then Up...
30-20-10
10-20-30
In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups
Side to Side Lunge
Flutter Kicks
Walkouts
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM
Extra : Row, Run, or Bike for meters, miles or time..