Workouts are based on many factors, mainly the 3 training principles of time, intensity and volume; however you control the weight, rep speed, rest and other variables. Don’t worry if you cannot keep up or complete the whole workout. Do what you can, but do it often. Complete them at your own risk!
What you will need:
Warm up: KettleBell Complex Each side 10 swings, 10 cleans, 10 snatches. Or Jump Rope for 3 min
New body-weight warmup:
- 10 push ups
- 10 butterfly sit ups
- downward dog for 30 sec
- cobra stretch for 30 sec
- runner stretch (both sides) 30 secs
- kneeling meditation pose (feet dorsiflexed under you, hands on heels until you can get full ROM)
Joint mobility- make circles with all joints, starting with the head, work your way down to shoulders and so on. 3 min to hit all joints.
- Full ROM for push up (no half pushups)
- full sprint for the dash
- Rest no more than 1 minute in between latter sprint workload.
Note: perform exercises at your own risk, make sure you have proper form. This in no way substitutes proper coaching, supervision, form, and should only be used as reference. Pain Cave Fitness assumes no risk or liability from injuries sustained by unsupervised activity. Perform at your own risk!