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
Kneeling Zig Zag G2S
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
Rotational Step to Squat
Set time Tempo Rest
1 40s controlled 20s
2 40s controlled 20s
Mountain Climbers
Set time Tempo Rest
1 40s controlled 20s
2 40s controlled 20s
JM – Seal Jump
Set time Tempo Rest
1 40s controlled 20s
2 40s controlled 20s
JM – High Skii
Set time Tempo Rest
1 40s controlled 20s
2 40s controlled 20s
JM – Alternating Step-Ups
Set time Tempo Rest
1 40s controlled 90s
2 40s 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 1

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

Day Two is your designated cardio day. It starts you out with a full body warm-up, focusing on activation of the muscles.

The working block is then your choice!
Option 1: If you are up for a run and the air quality is good, head out on your 20 minute loop. I would like you to jog for as long as you can, and time it. Once you stop the jog, note how tired you are on a scale of 1-10. Walk/jog the rest.
Option 2: You can 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

UMT
Kneeling Zig Zag G2S
Set Reps Tempo Rest
1 5 each side Controlled 0s (h:m:s)

ADJUSTMENT - Only kneel to step, do not complete the full stand. We want to focus on mobility of the ankle and movement in the shin.

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 40 seconds as fast as you can (with impeccable form obviously) and then rest for 20 seconds. Once your minute is up, move to the next exercise until you complete the circuit. Once completed, rest for 90 seconds and repeat!

UMT
Rotational Step to Squat
time 40s
Tempo controlled
Rest 20s
Works the legs while emphasizing transverse plane movement
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
2 40s h:m:s Controlled 20s (h:m:s)
ULT
Mountain Climbers
time 40s
Tempo controlled
Rest 20s
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 40s h:m:s Controlled 20s (h:m:s)
2 40s h:m:s Controlled 20s (h:m:s)

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

ULT
JM – Seal Jump
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
2 40s h:m:s Controlled 20s (h:m:s)

ADJUSTMENT - No jump, quarter squat instead.

ULT
JM – High Skii
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
2 40s h:m:s Controlled 20s (h:m:s)
ULT
JM – Alternating Step-Ups
time 40s
Tempo controlled
Rest 90s
Set Time Tempo Rest
1 40s h:m:s Controlled 90s (h:m:s)
2 40s h:m:s Controlled 90s (h:m:s)

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)