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You will be able to view a full week of training ranging from Monday to Sunday. Each week the training will be updated on a Sunday between 10:00 – 20:00 CST.
Monday 4.20.20
A. For Time:
100 – 80 – 60
Double Unders / Single Unders
Ab Mat Sit Up
25 – 20 – 15
Burpees
Option 2: 50 – 30 – 10 // 15 – 10 – 5
B. 3 sets:
:40 Second Side Plank Each Side
30 Ceiling Reaches
: 40 Seconds Plank Up Downs
20 Plank Shoulder Taps (Controlled)
Option 2: :20 / 15 / :20 / 10
Tuesday 4.21.20
EMOM X 20 Minutes *For Max Reps
- Push Ups
- Air Squats
- Single Arm Row
- Alternating Step Ups
- Option 2
Option 2: Make the fifth minute a rest, this will result in you doing 4 rounds while getting 4 minutes of rest.
Wednesday 4.22.20
A. 5 Sets: (25 minutes)
Run/Jog for 3 minutes
Walk for 2 minutes
(Building on last weeks run workout from 4.18.20)
Option 2: 3 sets: (15 minutes)
B. 8 minute amrap:
10 Alternating V Ups
10 Side Plank Hip Touches (Each Side)
10 Leg Levers
20 Supine Oblique Reach
Option 2: 6 minute amrap: Cut the reps in half
Thursday 4.23.20
A. Back Squat – 3×10 *Heavier than last week
Shoulder Press – 3×10 *Heavier than last week
B. 4 Sets:
12 Bulgarian Split Squats (Each Leg)
9 Single Arm Bench Press (Each Arm)
6 Burpee Broad Jump
Friday 4.24.20
A. 15 minute AMRAP:
10 Jump Squats
20 Jump Lunges
10 Burpees
B. 1 x 50 reps each
Bicycles
Hip Bridges
Flutter Kicks
Donkey Kicks (25 per leg)
Saturday 4.25.20
5 Rounds Each for Time:
Run 200 Meters
20 Goblet Squats
20 Bench Dips
Rest 1 minute between rounds
Option 2: 3 rounds
Sunday 4.26.20
Active Recovery
Run for 30 minutes
15-30 minutes of body work (yoga, foam roll, stretch, etc.)
Monday 4.13.20
A. “Tabata” (Alternating Movements)
8 Rounds Each of: 20 Seconds of Work / 10 Seconds of Rest (8 min total)
- Handstand Hold
- L-Sit
Option 2: Elbow Plank/Elevated Push Up Plank
Flutter Kicks / Supine Alternating Leg Raises / Marching in Place
B. 3 x 15 Push Ups / Option 2: Elevated Push Ups
3 x 30 Banded Row (Black) / Option 2: 3 x 20 Lighter Band (Red)
Notes: Part A. If Option 2 is still a little too much try 10 seconds of work and 20 seconds of rest. Part B. If you do not have a band, you can substitute a Bent Over Row with Dumbbells or Milk Jugs in Place of the banded Row
Tuesday 4.14.20
A. Shoulder Press 3 x 10 *For Load
Barbell / DB / Weighted Pole / Milk Jugs (You have options)
B. 4 rounds – :40 Work / :20 Rest
Sit Ups / Seated Knee Lifts
Air Squats / Sit Stand (Squat to chair, stand without having to “rock up”)
Alternating Stationary Lunges / Small Step Alternating Step Ups
Option 2: 3 rounds – :30 Work / :30 Rest
Notes: Part A. Shoulder Press can be done with nearly anything be creative, pick a challenging weight. If you decide to do a single arm press make sure to do 3 x 10 per side. Part B. How hard you push yourself is relative to your abilities. The goal is max reps. Record your first round and try to match that effort for the rest of the intervals. During rest focus on your breathing and remain calm, try not to fidget.
Wednesday 4.15.20
24 Min Alternating EMOM: (Every minute on the minute)
- Side Plank :30/:30 (Right/Left)
- Wall Sit :40 Seconds
- Plank Shoulder Taps :40 Seconds
- Body weight Bulgarian Split Squats :30/:30 (Right/Left)
Option 2: 12- 16 minutes (3-4 rounds) :30 On / :30 Off (:15/:15 for Planks and Bulgarian Split Squats). Side Planks and Shoulder Taps can be done against the wall or elevated on a box.
Thursday 4.16.20
Run 45 Minutes for Distance
Option 2: Jog/Walk for 30 Minutes @ a Moderate Pace
If you have cardio equipment you can Bike/Row as well. Take at least 20 minutes and see how far you can go!
Friday 4.17.20
A. Back Squat 3 x 10 * For Load
Barbell / DB Goblet Squat / Weighted Back Pack / Small Child (You have options)
B. 15 minute AMRAP: (As many rounds as possible)
4 Burpee Broad Jumps
12 Alternating Step Ups #50 lbs
36 Double Unders / Single Under
Option 2: 9 minute amrap:
3 athletic burpees
9 body weight step ups
27 Line Jumps / Jumping Jacks
Notes: Part A. Back Squat can be done with nearly anything, be creative, and pick a challenging weight. Part B. If you do not have a jump rope do lateral line jumps, for step ups find a large or small step.
Saturday 4.18.20
A. 5 Sets: (20 minutes)
Run/Jog 2 minutes
Walk 2 minutes
Option 2: 3 sets (12 minutes)
B. 30-20-10
Push Ups / Elevated Push Up
V – Ups / Leg Levers /Supine Single Leg Raise (Alternate)
Jump Squat / Air Squat
Option 2: 15 – 10 – 5
Sunday 4.19.20
If you have completed all 6 days of this weeks programming, you now deserve a rest. Rest days are not about being lazy and doing nothing but rather a day to replenish yourself after a week of solid work. Eat good foods. Rest but still move the body. Go for a walk. Read a book. Give the mind what it needs. Prepare yourself for another week. Stay strong, positive, and healthy.
– Ian Randolph
BBI Fitness
Warm-Ups & Mobility
Teaching & Skill Progressions
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