Evertrain Workout of the Day :

Thursday, January 31, 2019

Today’s workout is a mix-of-methods, similar to CrossFit, that includes core training as well as (2) cardiovascular circuits. 

Core Warm-up:

Use this sequence of movements to engage your core muscles and wake-up your full-body for today’s training

A1. Bodyweight Glute Bridge March (Alternating) – 15 reps / per leg

A2. Hollow Rock – 30 reps

A3. Bearcrawl – 30 meters

A4. Hollow Body Flutter Kick – 30 reps

A5. Walk-out with alternating shoulder taps – 10 reps

For Time Training:

Aim to complete the following circuit within a 16 minute time-cap. Move with intent and purpose.

30-25-20-15

Calorie SkiErg

Push-ups

Bent Over Dumbbell Rows (50/35)

Want to make this workout harder? Check out some of our favorite push-up variations!

NOTE: Don’t have access to a SkiErg? Try substituting with a stationary rowing machine.

Explosive Finisher:

12 rounds

:15 second sprint

:45 second walk

You can sprint on a self-powered treadmill like a Woodway Curve or even outside on a flat surface. Replicating sprints on a traditional treadmill is not AS valuable, because the treadmill does a majority of the movement for you.

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