Quarantine Challenge Wednesday

Warm up:

1000 meter row or 4 min jog

Mobility:

4 on each side x Worlds Greatest Stretch

Hip Mobility – Band work 3 x 10

– Kick backs

– fire hydrants

– glute bridges

AMRAP – As many reps as possible for 6 min

6 alternating lunges

6 air squats

6 Hand Release Push ups (HRPU)

HITT

8 x 20 sec on 10 sec off

Alternate – Battle ropes or mountain climbers with Kettle bells swings

1 min recovery

Assault bike or mountain climbers

8 x 20 sec on 10 sec off

1 min recovery

Plyometrics

4 rounds 

10 air squats

6 Box Jumps 20in 1 min recovery

Core Set

Exhale on the top of each contraction

3 x

20 reloads half way up

20 side plank raises

15 Knees to chest (hanging or in the ground)

Foam Roll and stretch

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#stayfitathome

#workoutathome

#swim

#bike

#run

#triathlete

#traithlon

#ntrecovery

#coronavirus

#workoutfromhome

#liveyourdream

#quarantine

#nopainnogain #quintanarootri

@quintana_roo_tri

@ntrecovery

@baseperformance

@cfltriclub

@ironmantri

@rudyprojectna

@rokasports #lgbtq #hyletenation

@cfltriclub

#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice

@quantumcares

Quarantine Challenge Tuesday

Warm up

5 x 

  • 200 meter run or 1 min jog in place
  • 5 walk out push ups
  • 5 reverse lunges with torso twist on each side
  • 5 Knees to elbow on each side

Mobility

3 rounds

  • 4 World Greatest Stretch on each side
  • 5 Bird Dog on each side (Hand and knees in the ground. Extending your right arm and left leg. Bringing your knees to elbow under your body. Focus on one side and then alternate.)

Main Set: 

If you want to add more resistance. You can place a band around your back.

Push up with Resistance.

4 Rounds – super set

  • 20 – 25 Decline Push ups (legs on top of box or chair. Keep your tight and don’t allow your hips to drop. )
  • 15 Biceps Hammer Curls
  • 20 Knees to elbow – Hold each contraction for at least .5 sec.

4 Rounds – super set

  • 20 – 25 Wide Push ups
  • 15 Concentration Curls
  • 15 Hanging Reverse Curls or Reverse Curls in the ground. Control the movement when bringing the legs down. 

4 rounds – super set

  • 20 – 25 military push ups. 
  • 15 Reverse curls
  • 15 Side plank raises on each – Right and Left

TABATA 20 sec of work / 10 sec off

  • High Plank and Low plank
  • Mountain climbers

Cool down

  • Foam roll and stretch

Follow / Tag us at @tripeakathlete 

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning  strategy call:  https://tripeakathlete.wordpress.com/join-today/

#stayfitathome

#workoutathome

#swim

#bike

#run

#triathlete

#traithlon

#ntrecovery 

#coronavirus

#workoutfromhome

 #liveyourdream

#quarantine

 #nopainnogain #quintanarootri 

 @quintana_roo_tri 

@ntrecovery 

@baseperformance 

@cfltriclub 

 @ironmantri 

@rudyprojectna 

 @rokasports  #lgbtq  #hyletenation 

@cfltriclub

 #cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride  #elitetricoach #anythingispossible  #recoverfaster #beastmode #endurancecoach @hyperice

@quantumcares

Quarantine Challenge Monday

Band or super light weight

5 x

⁃ 5 military weight

⁃ 5 front squats

⁃ 5 thrusters

3 rounds

⁃ 5 bird dogs

⁃ 10 Superman with band

TABATA – 20 sec on / 10 sec off

⁃ side plank raises

TABATA – 20 sec on / 10 sec off

⁃ Hollow hold

Main Set:

5 rounds

⁃ 10 dumbbell snatches

⁃ 5 burpees

5 rounds

⁃ 7 step ups per leg

⁃ 7 military press

5 rounds

⁃ 7 Bulgarian split squat per leg

⁃ 7 shoulder lateral raises

Cool Down: Foam Roll and Stretch

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#ntrecovery

#coronavirus

#workoutfromhome

#liveyourdream

#quarantine

#nopainnogain #quintanarootri

@quintana_roo_tri

@ntrecovery

@baseperformance

@cfltriclub

@ironmantri

@rudyprojectna

@rokasports #lgbtq #hyletenation

@cfltriclub

#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice

@quantumcares

Protein Packed Pancakes

Pancaked made easy. Very simple and protein packed.

Ingredients:

  • 1 cup of oats
  • 1 banana
  • 2 eggs
  • 1/2 egg whites
  • 4 teaspoons baking powder
  • a pinch of salt
  • 1 pinch of tumeric
  • 1 pinch of cinnamon
  • 1 – 2 scoops of pea protein (or your favorite protein)
  • 2 tablespoon flax meal

Directions:

  1. Place all ingredients in blender and mix at a medium speed until every is mixed well.
  2. Heat skillet at high heat. Then pour 1/4 cup of the mix into the skillet. Sprinkle some sugar free chocolate chips or blue berries.
  3. When the edges or becoming golden, flip. Cook for 1 – 2 minutes at medium heat. Make sure you don’t burn them.
  4. Top with sugar free syrup or peanut butter.

Enjoy!

Quarantine Challenge Friday

Warm up:

4 rounds

⁃ 200 meter run / 1 min jump rope

⁃ 20 high knees

⁃ 10 butt kicks

⁃ 20 shoulder taps

⁃ 10 knees to elbow on each side

Mobility:

3 rounds of 12 reps

⁃ Legs circles

⁃ Torso twist on supine position

⁃ Side to side lunge

Main Set A:

7 rounds

⁃ 7 front squats

⁃ 7 thrusters

⁃ 10 calories or 1 min jump rope

⁃ 1 min recovery

Main Set B:

7 rounds

⁃ 7 Alternating lunges

⁃ 7 sandbag drags on each side

⁃ 10 calories or 1 min jump rope

Core:

3 x rounds with 20 sec recovery

⁃ 20 Russian Twist

⁃ 20 side plank raises on each side

⁃ 15 low boat and high boat

⁃ 20 burpees

Cool Down: Foam Roll and Stretch

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#ntrecovery

#coronavirus

#workoutfromhome

#liveyourdream

#quarantine

#nopainnogain #quintanarootri

@quintana_roo_tri

@ntrecovery

@baseperformance

@cfltriclub

@ironmantri

@rudyprojectna

@rokasports #lgbtq #hyletenation

@cfltriclub

#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice

@quantumcares

Question of the day

Please answer in the comments.

Quarantine Challenge Thursday

Warm up:

3 rounds of:

⁃ 200 meters or 1 minute of jump rope or jumping jacks

⁃ 20 high knees

⁃ 10 air squats

⁃ 10 hand release push ups

⁃ 10 knees to elbow

Mobility

⁃ 10 side to side lunge ( body weight)

⁃ 5 inch work (walk out push up)

⁃ 10 standing leg circles – outward and inward

⁃ 5 Runners lunge ceiling reach

Main Set

50/40/30/20/10 reps

⁃ Glute bridges – weighted

⁃ Step ups

⁃ Dips

⁃ Sit ups

12 minutes – EMOM – Every minute on the minute

Max reps (count them and set your score)

⁃ Fist minute – 1 squat/1 half squat / 1 jump squat – repeat

⁃ Second minute -push ups

⁃ Third minute- 2 lunges/ 2 jumping lunges

⁃ Fourth minute – 1 min recovery

Core TABATA 30 sec of work/ 15 sec recovery

3 rounds

⁃ Reverse curls

⁃ Russian twist

⁃ Ankle taps

⁃ Side plank raises – Left

⁃ Side plank raises – right

Cools down: foam roll and stretch

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#ntrecovery

#coronavirus

#workoutfromhome

#liveyourdream

#quarantine

#nopainnogain #quintanarootri

@quintana_roo_tri

@ntrecovery

@baseperformance

@cfltriclub

@ironmantri

@rudyprojectna

@rokasports #lgbtq #hyletenation

@cfltriclub

#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice

@quantumcares

Quarantine Challenge Wednesday!

Warm up

3 rounds

  • 10 Plank jacks 
  • 10 air squats
  • 10 alternating lunges
  • 10 high knees
  • 10 sit ups

Hip mobility band work

3 x 12 reps with 15 sec recovery

  • glute bridges 
  • Kick backs 
  • Fire hydrants

Main set

4 rounds 

  • 6 squats with weights
  • 10 dumbbells swings

4 rounds 

  • 8 Bulgarian split squat
  • 10 Reverse fly 

4 rounds 

  • 8 deadlift 
  • 10 push press

5 rounds

  • 5 military press
  • 5 front squats
  • 5 thrusters

Core

4 rounds 

  • 20 weighted toe touches with legs elevated and pelvic tilt
  • 10 floor leg windshield wipers

Cool Down: Foam Roll and Stretch

Follow / Tag us at @tripeakathlete 

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning  strategy call:  https://tripeakathlete.wordpress.com/join-today/

 #ntrecovery 

 #liveyourdream

#quarantine

 #nopainnogain #quintanarootri 

 @quintana_roo_tri 

@ntrecovery 

@baseperformance 

@cfltriclub 

 @ironmantri 

@rudyprojectna 

 @rokasports  #lgbtq  #hyletenation 

@cfltriclub

 #cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride  #elitetricoach #anythingispossible  #recoverfaster #beastmode #endurancecoach @hyperice

@quantumcares

My Favorite Ab Routine

link below: https://vimeo.com/410249216

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#ntrecovery

#liveyourdream

#quarantine

#nopainnogain #quintanarootri

@quintana_roo_tri

@ntrecovery

@baseperformance

@cfltriclub

@ironmantri

@rudyprojectna

@rokasports #lgbtq #hyletenation

@cfltriclub

#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice

@quantumcares

Quarantine Challenge Tuesday

Warm up

3 rounds

⁃ 200 meter jog or 1 min of running in place

⁃ 10 air squats

⁃ 10 knees to elbow in plank position

⁃ 10 push up T Pose

⁃ 10 supermans

Mobility:

3 x 12 reps with band around knees

⁃ Glute bridges

⁃ Bird Dogs

⁃ Fire hydrants

Main Set:

5 rounds in 2 min

⁃ 6 Single arm dumbbell snatches – Right Arm

⁃ 6 single arm dumbbell snatches – Left Arm

⁃ 5 single arm burpees without the pushup on each arm

⁃ 10 jumping lunges

⁃ 90 sec recovery

5 rounds in 90 seconds

⁃ 8 Front Squats

⁃ 8 hang clean

⁃ 8 push press or military press

⁃ 10 jump squats

⁃ 90 sec recovery

3 rounds in 90 seconds

Core Set

3 x 30 sec with 15 sec recovery

⁃ Side plank raises – left

⁃ Side plank raises – right

⁃ Reverse curls

⁃ Weight Toe Touches

Cool Down: Foam Roll and Stretch

Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/

#ntrecovery

#liveyourdream

#quarantine

#nopainnogain #quintanarootri

@quintana_roo_tri

@ntrecovery

@baseperformance

@cfltriclub

@ironmantri

@rudyprojectna

@rokasports #lgbtq #hyletenation

@cfltriclub

#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice

@quantumcares

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