Static strength

Today’s finisher (that’s really what these workouts are, they’re the cherry on top of your workout) is going to be a lot of holding, so make sure that you have acesss to a timer or at least something with a second hand.

Cycle through these for 20 minutes

  • Squat hold (30 seconds)
    • Deepen the squat and hold (30 seconds)
    • Stand to a 3/4 squat and hold (30 seconds)
  • Jump Squats (30 seconds)
  • Plank (1 minute)
  • Mountain climbers (failure)
  • 2 inches (on your back lift your feet 2 inches off the ground and hold to failure)

Cardio:

30 minutes

5 minutes keep your heart rate below 140

5 minutes keep your heart rate below 150

5 minutes keep your heart rate below 160

Repeat

Nutrition tips coming up later today via newsletter

-Kian