Warm Up – 5 min
- 3 min @ Easy pace or 100 Side Straddle Hops – Conversational pace and can breath out of your nose only.
- 10 LBAC, 10 Huggy Bears, 10 Abe Vagodas, 10 Grass Pickers, 30 second Plank, 10 Merkins, 10 Peter Parkers, 10 Monkey Humpers, 10 Ankle Rolls per side
At Home HIIT (High Intensity Interval Training)
Notes: This workout is designed to be done solo but can be modified as needed to have partner exercises substituted in for solo exercises. It would benefit you to have two to three different weighted coupons, kettlebells, and/or dumbells (light, medium, heavy) for this workout. This workout is also slightly shorter, only 35-40 minutes, but it is slightly more intense than a 50-60 minute regular workout.
Phase 1
- 5 min jog @ 6-7 RPE –Relative of Perceived Exertion– 0 = No Effort, 1= Just Noticeable, 2 = Very Light/Easy, 3 = Light/Easy, 4 = Moderate, 5 = Challenging, 6 = Somewhat Heavy/Hard, 7 = Heavy/Hard, 8 = Moderately Heavy/Hard, 9 = Very Heavy/Hard, & 10 = Failure
- 10 Rounds
- 30 Second Sprint @ 9 RPE
- 30 Second Jog @ 6-7 RPE
- 30 Second Walk @ 0-3 RPE
Phase 2
- 4 Rounds
- 30 Second Pull-Ups
- 30 Second Coupon Squats
- 30 Second Merkins
- 30 Second Ab Exercise of Choice: Coupon Sit-ups, Big Boy Sit-Ups, Flutter Kicks, Plank, Side Planks, Hanging Knee/Leg Raises, etc.
- 30 Second Rest
Phase 3
- 5 min Cool Down Jog @ 3-5 RPE