10 x 10 sec. sets with 10 sec. rest intervals per exercise
Warm Up: 2.0 Back Lying Exercises
Workout Begins 07:09
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes
Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamst...
10 x 10 sec. sets with 10 sec. rest intervals per exercise
Warm Up: 2.0 Front Lying Exercises
Workout Begins- 06:12
Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings
Push Ups: chest, shoulders, triceps, core, hip flexors, quads
Dynamic Squats: glutes,...
This workout is made up of the 3 circuits that each have 3 bodyweight exercises, plus a High Knee Drill. Each bodyweight exercise improves one of three functions below to make you a better runner:
Exercise A: improve ankle mobility for better foot strikes
Exercise B: increase flexibility mid thi...
9-minute Circuit
Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
Seated Twist: abs, glutes, hamstrings, shoulders, triceps, forearms, obliques
Streamline RDL: hamstrings, calves, glutes, spinal erectors, shoulders, abs, quads
Single Arm Reach: shoulders, scapular muscles, spinal erectors, core, glutes, lats, triceps, forearms
Circuit Training
Workout starts at- 8:15
Parallel Leg Crunch
Zombie Squats
Starfish Twist
Skydivers Arms at Side/ Thumbs Up
Circuit Training
Workout starts at- 8:25
Bent Leg Crunch
T-arm Squat
Starfish PU/ Starfish Twist
Skydivers Arms at T/ S Reach
Circuit Training
Workout starts at- 8:35
Straight Leg Crunch
Speed Squats
Starfish Bounce/ Starfish PU
Skydivers Arms at Y/ Single Arm Reach
9-min Full Body Workout
Bent Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
Kickout to Table Top: glutes, quads, hamstrings, shin muscles, obliques, abs, shoulders, chest, triceps, forearms, spinal erectors, neck
T-arm Squat/ Weighted Squats: glutes, quads, hamstrings, c...
Full Body Workout
9-minute Circuit
Squat to Kickout: legs, hips, arms, back, shoulders
Dynamic Push-Up: chest, shoulders, triceps, core
RDL to Squat: legs, hips, back, shoulders
Full Body Workout
Reaching Circuit (starts: 1:30)
Thumbs Up
Pointers
S Reach
Tumbleweed 2 (13:12)
High Knee Tuck
Bent Leg Crunch
Squat Wheel
Glutes and Abs Circuit 1 (25:30)
Glute Hip Ups
V-ups
Speed Squats
Full Body Workout
Tumbleweed 1 (starts: 1:50)
Squat
Parallel Leg Crunch
Squat Wheel
Pyro (13:10)
Skydiver
Deadlift to Squat
Burpee
Firefly (25:50)
S Reach
Starfish Pillar
Saxon Lunge
Crawling Exercises:
Dirty Dogs
Hip Circles
Pointers
Straight Wide Leg
Back Lying Exercises:
Dead Bugs
Up & Overs
Glute Hip Ups
Windshield Wipers
Front Lying Exercises:
Hip Twists
Y Cuffs
Twist & Reach
Moose Antlers
Crawling Exercises:
Dirty Dog
Hip Circles
Pointers
Straight Wide Leg
Front Lying Exercises:
Hip Twists
Y Cuffs
Twist & Reach
Moose Antlers
Back Lying Exercises:
Dead Bugs
Up & Overs
Glute Hip Ups
Windshield Wipers
Front Lying Exercises:
Hip Twists
Y Cuffs
Twist & Reach
Moose Antlers
Crawling Exercises:
Dirty Dog
Hip Circles
Pointers
Straight Wide Leg
Back Lying Exercises:
Dead Bugs
Up & Overs
Glute Hip Ups
Windshield Wipers
Full Body Workout
90-Day Warm Up
Chin Up and Military Press Ladder (starts: 11:50)
Bulgarian Split Squat Ladder (18:45)
Let Me Up and Push Up Ladder (29:45)
Pistol Squat Ladder (36:35)
90-Day Cool Down (40:00)
Full Body Workout
90-Day Warm Up
Let Me Up / Push Up Ladder (starts: 10:30)
Pistol Squat Ladder (17:20)
Chin Up / Military Press Ladder (26:45)
Bulgarian Split Squat Ladder (33:42)
Cool Down (40:00)
Full Body Workout (begins 1:54)
Seated High Knee Tuck: glutes, hamstrings, triceps, shoulders, forearms spinal erectors, quads, calves, shin muscles, abs, hip flexors
Bent Leg Crunch: abs, hips flexors, serratus, shoulders, hip rotators, glutes, quads, shin muscles
Squat Wheel (high): glutes, ...
This exercise develops stamina, strength, and mobility head to toes, especially when done correctly. Try sets of 12 reps throughout the day to get your blood flowing.
Full Body Workout
Cossack Squat (weighted option) with Hip Circle (starts at:1:25)
Dynamic Push Up with T-arm Crawl (11:38)
Let Me In with Y-arm Crawl (22:25)
Scorpion Kick with Windshield Wiper (33:25)
