Fitness with Jess

FULL BODY STRENGTH AND CARDIO

I love this format so much. A quick and easy way to keep your heart pumping and muscles moving with power.

Workout format:
-complete 10-12 reps of the strength moves (slides 1/3/5) using a weight that is CHALLENGING for you (I used 20lbs).
-in between the strength moves, complete 30 seconds of cardio, AS QUICKLY AS POSSIBLE.

5 rounds total for a CHALLENGE.

1️⃣Alternating snatches
2️⃣Toe taps
3️⃣Overhead tricep extensions
4️⃣Burpees
5️⃣Curtsy to lunge
6️⃣Extension to compact mountain climbers

FANCY FOOTWORK!!

Whether you are prepping for a run, training for an event, or practicing for functional living, footwork is a very important (and often overlooked) aspect of training.

Footwork helps strengthen, develop, and mobilize the foot and ankle complex, which is the foundation of all other movements, along with the balance and posture you need to complete them.

In addition, moving quickly, in all directions, keeps your neurons FIRING, which you want in order to respond quickly.

Let’s show those feet (and ankles) some love, shall we?

1️⃣Fast feet in and out
2️⃣ 4 scissors/4 quick steps
3️⃣Shuffle pop
4️⃣Cross jacks
5️⃣Squat to toe pop

BURN YOUR BOOTY-US MAXIMUS!!

Slap on a resistance band, like this one from Hope Fitness Gear and feel the FIRE with this 3-move series.

Complete each move back to back for 30 seconds each. Three rounds per leg.

OUCHIE!!

Move 1: sprinter step in (barely touch the weights, foot between them, chest low, no weight on the back foot)

Move 2: step in to leg lift

Move 3: leg pulse
***y Hope Fitness Gear

HYROX TRAINING AT HOME

In case you haven’t heard, there’s a new trend in the obstacles facing world: THE HYROX!

The Hyrox is a combination of 8 fitness challenges with a 1km run between each one.

Use this workout as an at home training option to prepare you for the race.

*note that the sled pull and push is not addressed in this workout. I use renegade rows to simulate the pull*

Hyrox obstacles:
1. Ski erg
2. Row
3. Sandbag walking lunges
4. Burpee broad jumps
5. Farmer’s carry
6. Sled pull
7. Sled push
8. Wall balls
Workout format:
10 reps of each move x3 OR
60 seconds of each move x3

1️⃣Ski “erg”
2️⃣Weighted forward lunges (walking if you have space)
3️⃣Burpees
4️⃣Broad jumps
*these two moves combine in competition*
5️⃣Weighted squats
6️⃣Push press
*these two moves combine to create “wall balls”
7️⃣Renegade rows (pull)
8️⃣Farmers carry

BANDED WORKOUT, full body strength and cardio

There are SO MANY WAYS you can use a band to up the game of your workout. Bands add portable resistance and initiate action in all your smaller, supporting muscles. Adding resistance as you work through a range of motion targets accessory muscles that get overlooked during basic, complex lifts.

Try this strength and cardio workout at home or on the go.

Workout format:
🔸Beginner: 30 seconds per move, 20 second rest between moves. 1 round
🔹Intermediate: 30 seconds per move, 15 seconds rest. 3 rounds
🔶Advanced: 45 seconds per move, 15 seconds rest. 5 rounds.

1️⃣Archer lunge and pull (keep elbows at eye level)
2️⃣Lat pull jacks (band in arms)
3️⃣Plank row
4️⃣Plank jack (band on legs)
5️⃣Hip flexor lift up and out
6️⃣High knees
7️⃣Side step leg lift (turn toe of lifted leg down slightly to activate glute medius)
8️⃣Banded squat jacks

Hope Fitness Gear National Academy of Sports Medicine