Monday, June 21st, 2021

Written By Matt DeJesus

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Thread the needle stretch Thruster Thruster - Empty Barbell Toes to Bar Tricep Kick Backs with Dumbbells Trunk Twists Tuck Jump Turkish Get Up V Sit Progressions and Modifications V Ups V Ups Alternating Variety Pack Walk Out To Seal Pose Wall Ball Wall Sit Modification Wall Tricep Extensions Warrior Squats Weighted Box Step Ups Windmills

Russian Twister

20 Minutes in Total

Every 4:00 (Including 0:00) Perform the following:

8 Goblet Lungesters

20 Russian Twists (Weighted)

Then in the remaining time of the 4:00 window, perform Row for Max Cals (Or Cardio of Athlete's Choice)

Suggested Weights:

Goblet Lungester

Men: 15-40lbs

Women:5-25lbs

Russian Twists

Men: 10-25lbs

Women:5-15lbs

COACH'S NOTES

Workout Flow:

-At 3,2,1 go perform 8 Goblet Lungesters and 20 Russian Twists (10/side).

-In the remaning time of the 4:00 window you will perform your choice of cardio.

-Once the next 4:00 interval is reached, stop your cardio and perform another round of 8 Goblet Lungesters and 20 Russian Twists.

-Repeat this until you have reached 20 minutes in total.

Focus Points:

-Choose lighter weights on the Goblet Lungester than you think.

-It takes a lot of movement just to complete a single rep so keep that in mind.

-If you can perform the Russian Twists with weight while keeping your feet up great!

-If you need to use a SUB so you can perform all 20 reps unbroken go for that.

Goal:

-It should take 2:00 or less to perform the 8 Goblet Lungesters and the 20 Russian Twists.

-This gives us a Ratio of 1:1 for Work:Cardio.

-If it's taking longer than 2:00 to do the work, use SUBS before scaling the reps down.

SUBS

Goblet Lungester

-Dumbbell Lungester

-Reverse Lunge + Jump Squat

-Lunge with no Knee Touch + Air Squat

Russian Twist (Weighted)

-Russian Twist

-Russian Twist with Feet Down

Row/Bike (Cardio of Athlete's Choice)

-Ski-Erg/Jog/Speed Walk etc.

Cool Down

400m Easy Walk

Pigeon Pose 1min/side

Seated Pike Stretch 1-2mins

Matt DeJesus

I’m a fitness professional who has been coaching and training for the past decade.  My purpose is to help you become the fittest version of yourself!  

https://fitwithmatt.com
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Tuesday, June 22nd, 2021