Wednesday 9/5/18

Wednesday 9/5/18

DONT LET TRAVEL KNOCK YOU OFF TRACK Raise your hand if you’ve ever fell off your fitness routine while traveling for work or enjoying a vacation (🙋‍♂️). It’s okay to have fun on your trips, but prioritize your wellness and your body will thank you for it.

Here are some easy tips that can, hopefully, keep you on track while you’re out of state.
1. Eat protein and vegetables at each meal.
2. Bring your workout wear (and “I don’t have anything to wear” will be one less excuse you’ll have to not workout).
3. Set your alarm. Get your workout in before you tired from a day of meetings (or touring). Bonus: after an a.m. workout, you might find yourself making better food choices.
4. BYOPF. Bring your own plane food. Nuts, hard-boiled eggs. Anything to keep you away from airport temptation.

✈ Happy travels, MVMNT ✈

Warmup
Jump Rope 3 minutes
Instructor Mobility

10 minutes
Single Arm Kettlebell Cross-body Cast Clean
Sets of 5/5

Strength
20 minutes

Levels 2-4
Bench Press
Work up to a heavy set of 3

You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank.

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the floor presses.

5 Double Kettlebell Floor Press (more experienced add hip bridge hold)
15 ring rows (get horizontal!!!)
12/12 Side Plank Plate reach
Rest

Conditioning

Perform 5 sets of the following Double Kettlebell Complex Ladder:
Swing – Clean – High Pull/Snatch
1/1/1, 2/2/2, 3/3/3, 4/4/4, 5/5/5
Park the bells and reset after the high pulls.

L3/4 – can do DKB Snatch instead of High Pull
L0/1 – can do single bell (switch hands after high pulls, park the bell after both sides) and drop it to 3 or 4 rungs of the ladder instead of 5 if necessary