3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
3x Rounds
1:00 DB Alt Arm Snatch
1:00 Burpees (slow-ish pace)
1:00 V-ups
1:00 Air Squats
1:00 200m Run
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
12:00 CHIPPER
50x Double Unders or 100x Single Unders
40x RKBS (54/36) or Odd Object Goblet Squat
30x Burpees
20x Box Jumps 24”/20” or Step Ups
10x Clean & Jerk 115#/85# or 20x Push-ups + :20 sec Handstand Hold
12:00 CHIPPER Bodyweight Version
50x Double Unders or 100x Single Unders
40x Squat Jumps
30x Burpees
20x Step Ups
20x Push-ups
:20 sec Handstand Hold
Rest as needed…
‘ABS ATTACK’
2x 1:00 side plank (1x each side)
Rest :30 sec between sets
2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets
3×12 v-ups
Rest as needed between sets
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
1:00 Each
Couch Stretch (on both sides)
Three-points touch (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
15:00 AMRAP
5x Burpees
10x Walking Lunges
15x Sit Ups
20x Air Squats
Then
Easy pace jog or walk ~1 to 2 Miles
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Here’s a challenge for you.
I know how discouraging it is to try to get healthy.
The frustration…
The disappointment…
The embarrassment…
It keeps most people from even TRYING.
That’s why I created this TOTALLY free 5 Day Get Moving Challenge.
It’s designed to help you get started on your HEALTHY journey…
…in just 5 days.
Every day, you’ll receive a simple exercise that anyone can do AND an encouragement to actually do it!
It’s simple, yet if you’re consistent you’ll be amazed…
It’s time to stop wanting to be healthy and start MOVING!
So will you join me? Will you let me help YOU grow in health? It would be my privilege.
If you’re IN On This Challenge just signup below with your email address!
If you have ANY questions about this, let me know. I’m here to help you coach@warriormindset.us
Gene Crawford is a designer/artist with over 2 decades of experience in the industry (Ugh!?!) with a degree in Graphic Design.
He has overseen the design and architecture of hundreds of web sites and applications through his business at Period Three.
An active member in the design community, he co-founded SOCO, he has created and produced; UnmatchedStyle, RefreshColumbia and the Converge conference as well as BD Conf, President of AIGA South Carolina for almost 10 years and was the longest running monthly columnist for Net Magazine.
Gene co-owns a gym Workhorse Fitness in downtown Columbia, SC. He has started an online coaching business; Warrior Mindset, is a CrossFit coach, 2nd Degree Blackbelt in Karate, a practitioner of Jiu-Jitsu and Martial Arts Instructor.