LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
JM – Rub & Scrub Full Body
Set time Rest
1 1m 0s
Prisoner Runner’s Hinge
Set reps Tempo Rest
1 6 each side controlled 0s
JM – World’s Greatest
Set reps Tempo Rest
1 5 each side controlled 0s
Supine Slide Hip Decouple
Set reps Tempo Rest
1 5 each side controlled 0s
JM – Run in Place
Set time Rest
1 60 0s
Workout Blocks
Cardio AMRAP
Circuit x 2
Explosive Squat Press
Set time Tempo Rest
1 30s controlled 30s
2 30s controlled 30s
Mountain Climbers
Set time Tempo Rest
1 30s controlled 30s
2 30s controlled 30s
JM – DB Split Stance Lunge with Cross Body Rotation
Set time Tempo Rest
1 30s controlled 30s
2 30s controlled 30s
3-Count High Knees
Set time Tempo Rest
1 30s controlled 30s
2 30s controlled 30s
DB Toe Sweeps
Set time Tempo Rest
1 30s controlled 90s
2 30s controlled 90s
Cool Down Blocks
Cool Down Block
Horizontal
Restore Deep Squat
Set reps Rest
1 10 0s
Restore Childs Pose Lat Reach
Set reps Rest
1 6 0s
JM – Double Leg Restorative Pose
Set time Rest
1 60s 0s

JM – Cardio AMRAP Circuit 2

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

Complete the body weight AMRAP (As many reps as possible) cardio circuit below indoors. This circuit will contain 5 exercises that should be completed back to back. Instead of focusing on reps, I would like you to perform as many reps as you can during the allocated time. Once you complete one circuit, rest for 90 seconds and do another!

Finally, make sure you cool down!

Warm-Up Blocks

Warmup Block
Horizontal Loading

5 Minutes

This warm-up will help to prepare your entire body for a cardio session. Perform each exercise with a controlled motion, fully connecting the mind to the muscle in use. Once you complete one exercise, move to the next without rest.

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 1m h:m:s 0s (h:m:s)

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors.

ULT
Prisoner Runner’s Hinge
Set Reps Tempo Rest
1 6 each side Controlled 0s (h:m:s)

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
JM – World’s Greatest
Set Reps Tempo Rest
1 5 each side Controlled 0s (h:m:s)

MOBILITY - Used to foster and maintain space in the body’s segments

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo Rest
1 5 each side Controlled 0s (h:m:s)

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
JM – Run in Place
Set Time Rest
1 60 h:m:s 0s (h:m:s)

Workout Blocks

Cardio AMRAP
Circuit x 2

13 Minutes

This circuit should be completed twice. Complete as many reps as possible for each exercise in 30 seconds as fast as you can (with impeccable form obviously) and then rest for 30 seconds. Once your minute is up, move to the next exercise until you complete the circuit. Once completed, rest for 90 seconds and repeat!

LLT
Explosive Squat Press
time 30s
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Controlled 30s (h:m:s)
2 30s h:m:s Controlled 30s (h:m:s)
ULT
Mountain Climbers
time 30s
Tempo controlled
Rest 30s
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
Set Time Tempo Rest
1 30s h:m:s Controlled 30s (h:m:s)
2 30s h:m:s Controlled 30s (h:m:s)

ADJUSTMENT: Complete mountain climbers on an elevated surface. (hold a chair/couch)

LMT
JM – DB Split Stance Lunge with Cross Body Rotation
time 30s
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Controlled 30s (h:m:s)
2 30s h:m:s Controlled 30s (h:m:s)

ADJUSTMENT - Can be done with or without a weight.

ULT
3-Count High Knees
time 30s
Tempo controlled
Rest 30s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Time Tempo Rest
1 30s h:m:s Controlled 30s (h:m:s)
2 30s h:m:s Controlled 30s (h:m:s)
LLT
DB Toe Sweeps
time 30s
Tempo controlled
Rest 90s
Set Time Tempo Rest
1 30s h:m:s Controlled 90s (h:m:s)
2 30s h:m:s Controlled 90s (h:m:s)

ADJUSTMENT: Can be done with or without weights.

Cool Down Blocks

Cool Down Block
Horizontal Loading

5 Minutes

Don't skip the cool down! This will help return your heart rate back to normal. Reward your body for a job well done!

GAR ULT
Restore Deep Squat
Is a restful pose and and a stretch for the hips and low back.
Set Reps Rest
1 10 0s (h:m:s)
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps Rest
1 6 0s (h:m:s)
ULT
JM – Double Leg Restorative Pose
Use this pose to return your breathing back to its normal rhythm.
Set Time Rest
1 60s h:m:s 0s (h:m:s)