LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
JM – Rub & Scrub Full Body
Set time Rest
1 2m 0s
JM – Multiplanar Lunge with Reach
Set reps Rest
1 6 0s
JM – World’s Greatest
Set reps Tempo Rest
1 6 controlled 0s
JM – Run in Place
Set time Tempo Rest
1 30s fast 30s
Workout Blocks
Working Block
Circuit x 3
JM – Push-up
Set reps Tempo Rest
1 25 controlled 10s
2 25 controlled 10s
3 25 controlled 10s
JM – Reverse Lunge with Type 2 T-Spine Rotation
Set reps Tempo Rest
1 13 controlled 10s
2 13 controlled 10s
3 13 controlled 10s
JM – DB Bent Over Row
Set reps Tempo Rest
1 13 controlled 10s
2 13 controlled 10s
3 13 controlled 10s
JM – Bodyweight Squat
Set reps Tempo Rest
1 25 controlled 10
2 25 controlled 10
3 25 controlled 10
JM – DB Single Arm Bicep Curl
Set reps Tempo Rest
1 13 controlled 60s
2 13 controlled 60s
3 13 controlled 60s
Cool Down Blocks
Cool Down Block
Horizontal
JM – Extended Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Wall Hip Hinge RP
Set reps Tempo
1 10 controlled

JM – Full Body Strength & Endurance Circuit

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This week, we will focus on the same exercises, to increase strength and stability in each muscle group. Since you are already familiar with the exercises in this circuit, try to perform the circuit quickly, and if you are feeling great, add a third circuit!

This workout is designed to be one circuit completed two-three times. (You got it!) The goal is to complete each exercise quickly and with minimal rest in between exercises.

Warm-Up Blocks

Warmup Block
Horizontal Loading

(5 Minutes)

Do not skip the warm-up! This 5 minute warm-up will help to activate your muscles and tissues to prepare you for the work-out. Perform each exercise back to back without any rest in between.

ULT
JM – Rub & Scrub Full Body
Rub and scrub the bones and tendons at the foot, ankle, knee, pelvis, ribs, sternum, clavicle and shoulder. This technique helps to move fluid throughout the body and prepare for exercise.
Set Time Rest
1 2m h:m:s 0s (h:m:s)
LMT
JM – Multiplanar Lunge with Reach
Use light dumbbells and perform each lunge with a straight back and controlled movement.
Set Reps Rest
1 6 0s (h:m:s)
UMT
JM – World’s Greatest
Set Reps Tempo Rest
1 6 Controlled 0s (h:m:s)
UMT
JM – Run in Place
Set Time Tempo Rest
1 30s h:m:s Fast 30s (h:m:s)

Workout Blocks

Working Block
Circuit x 3

(20 Minutes)

This Circuit includes both strength and endurance training. The ultimate goal is to reach 250 (or 375) total reps as quickly as possible! (But with impeccable form) Perform the first exercise, and move directly to the next. After the fifth exercise, take a one minute rest and repeat.

ULT
JM – Push-up
reps 25
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 25 Controlled 10s (h:m:s)
2 25 Controlled 10s (h:m:s)
3 25 Controlled 10s (h:m:s)
UMT
JM – Reverse Lunge with Type 2 T-Spine Rotation
reps 13
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 13 Controlled 10s (h:m:s)
2 13 Controlled 10s (h:m:s)
3 13 Controlled 10s (h:m:s)
LLT
JM – DB Bent Over Row
reps 13
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 13 Controlled 10s (h:m:s)
2 13 Controlled 10s (h:m:s)
3 13 Controlled 10s (h:m:s)
ULT
JM – Bodyweight Squat
reps 25
Tempo controlled
Rest 10
Set Reps Tempo Rest
1 25 Controlled 10 (h:m:s)
2 25 Controlled 10 (h:m:s)
3 25 Controlled 10 (h:m:s)
LLT
JM – DB Single Arm Bicep Curl
reps 13
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 13 Controlled 60s (h:m:s)
2 13 Controlled 60s (h:m:s)
3 13 Controlled 60s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

(5 Minutes)

The cool down is equally as important as the warm-up. Reward yourself for a great workout!

ULT
JM – Extended Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
GAR ULT
Wall Hip Hinge RP
Restful post and stretch for the shoulders, torso and low back
Set Reps Tempo
1 10 Controlled