0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Core Strength
20:00-32:00 Core Strength
32:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Pigeon Stretch
Samson Stretch
Standing Groin Stretch
Calf Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
20 Shoulder Taps
20 Flutter Kicks
Strength
Front Planks 4x30 seconds
Supermans 4x30 seconds
KB Side Bends 4x8 each side
FOCUS:
Core strength
Working static and different planes of movement
WORK/REST RATIO:
Alt. EMOM 12: M1: Planks, M2: Supermans, M3: Side Bends
Endurance Prep
2-3 Rounds
10/7 Calorie Bike
10 Push-ups
Endurance:
Alt. Every 1:30 for 12:00
M1: 30 seconds Max Calorie Bike
M2: 30 Seconds Max Push-ups
SCORE: Reps (Calories + Push-ups)
PACE GOAL: Breathe, move, enjoy fitness 😁
EXECUTION:
Complete max calories in 30 seconds, leaves 1 minute rest
Complex max push-ups in 30 seconds, leaves 1 minute rest
You will do each movement 4 times
Use the interval clock…if you don’t know how to use it, then learn how :)
EQUIPMENT CONSIDERATIONS:
Two people can share one bike, start one on bike and one on push-ups
Bike Erg or Ski would be the next options
BEGINNER: Knees or Hands Elevated Push-ups