After completing the joint mobility routine, set your interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. Now complete 5 rounds of this superset circuit. Be sure to bring on the intensity! Maintain killer form and make it count! Every rep is important and intensity is key. Crank some fast music, stay with the beat and bring it! Once you are done, hit some form of cardio for 15-20 minutes!
After completing the joint mobility routine, set your interval timer for 16 rounds of 20 seconds of work 10 seconds of rest. Proceed to do the 1st couplet. You will alternate between each exercise doing the first then the second until you have done each one 8 times for a total of 16 sets. Make sure you really bring the intensity on these. Maintain good form but get your reps in! 20 seconds is not long so you really have to move in order to get in some decent reps. Make sure you get at least 6 reps minimum of each movement for each round! BRING IT! * Alternate sides each set for the side crunch (4 per side total).
Not everyone can make it to Harvard for Monday night training. Not everyone can make it to the local Crossfit box 4 times a week. Many folks can’t even get to the gym.
We hear you. We’re still going to make you a better human. A better athlete. A better racer, competitor, fitter, stronger and faster. And you can do it at home, with no big equipment lists.
We’ll provide the tools, and the education, and the details – you just provide yourself with some time in the day, and the desire to be better.
Before we get into it – a huge thanks to Robert Gagnon, of Robert Gagnon Fitness Systems and Xtreme Fitness NH for programming this and filming all the movements – he’s worked very hard to put this together, and it wouldn’t have happened without him!
Robert put together a fantastic video walk through on how this program works, and how you can effectively use it to build your own training program – recommended watching if you want to make this as effective as possible