Strength or Conditioning. Today YOU get to choose which you would like to really focus on. Now, either option still provides multiple shared benefits. However by adding or subtracting weight, we significantly increase benefits more in one area than another. We haven't been able to go very heavy much lately. So let's play it smart and remember that we can always add or drop weight depending on how we are feeling and how we are moving! We never let ego or insecurity control our decisions, during a workout. We use common sense and heart.
Safe/Full range of motion + Serious Sweat = Win!
2:00 Cumulative Plank
Complete 5 Rounds of 1:00 of work followed, immediately, by a 200 m Run*, then 15 V-ups. Rest 1:00 and repeat.
Back Squats 95/135 Strength - 65/95 Conditioning**
Less than 1 Month:
Complete 2-3 rounds with light weight
30 Seconds of Back Squats
100 m Run/rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.
Less than 3 Months:
Complete 4-5 Rounds with varying weights, avoid the heaviest recommended weight
1:00 Back Squats 25/45 Conditioning 45/65 Strength
400 m Run/rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.
Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.
Banded Piriformis/Low Back Stretch
Banded Inner Thigh Stretch
*200 m run may be subbed with rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.
**Weight amounts listed are guidelines and not a requirement for succeeding or a measurement of your self worth. They are based on general weight amounts used for specific metabolic purposes, over 12 years and thousands of people of different abilities and experiences.
Which means - If you want to go heavy today, go heavy. As long as you have safe and proper form and you have been consistently doing our workouts for more than 3 months, carefully add weight to what is comfortable for you. Heavy = Slower= Less Reps=O.K.
Post thoughts and weights used. Love that feedback it helps so much!