Featured Workouts

Helpful Tip: Click on each strength training exercise to see a demo video of how to perform with correct form. Use whatever weights you have – fill a backpack, use laundry detergent, be creative and load! Strength, Endurance, and MetCons workouts updated weekly. #youbetter

RECHARGE STRENGTH TRAINING

A. DYNAMIC WARM UP x2 sets

B. POWER, SPEED, CORRECTIONALS x3 sets

C. STRENGTH x4-5 sets

D. ANCILLARY 30 secs each exercise x2-3 sets

E. COOL DOWN

ENDURANCE INTERVALS: Run, Bike, or Row!

A. WARM UP

  • 5 mins easy at Level 1-2 (fat-burning, conversational, easy pace)
  • 2x (20 secs at Level 5 (VO2Max ~ 15-20 min time trial pace) with 40 secs easy recovery)
  • Quick Skips + Lateral Skips
  • Lateral + Forward Leg Swings
  • Hip CARS x3 per direction/side
  • Single Leg Deadlifts x5/side

B. MAIN WORKOUT

  • 10 x 1 min at Level 5, with 1 min easy recovery
  • 4x 30 secs split into 10-10-10, 10 secs at Level 5, 10 secs at Level 6, 10 secs at Level 7 with noticeable gear changes during, 1 min recovery

***Level 5 = 15-20 min time trial pace, Level 6 = 5-10 min time trial pace, Level 7 = 1-3 min time trial pace (depending on fitness and goals!)

C. COOL DOWN

METABOLIC CONDITIONING: Jumps and Core

5 rounds, rest 1 minute between rounds:

  • Burpee Long Jumps
  • Lateral Skater Jumps
  • Downward Dog to Upward Dog Presses
  • Hollow Body Rocks

*all MetCons here are designed with little or no equipment

METABOLIC CONDITIONING: Final Countdown

1-2-3-4-5-6-7-8-9-10, at the end of each round complete 20 Russian twists

  • Reverse lunge (per leg)
  • Burpees
  • Lateral Bearcrawl (back and forth)
  • Push Ups

*all MetCons here are designed with little or no equipment

METABOLIC CONDITIONING: Quadzilla

QUADZILLA: 10-20-30-40

  • Gorilla Squats
  • Squat Jumps
  • Lateral Lunges (total)
  • Laying Leg Raises

*all MetCons here are designed with little or no equipment

MOBILITY: Quick Reset

  • Cat/Cow x10 reps
  • Adductor/T-Spine Stretch x3/side with Leg Rotations x10/side
  • T-Spine Rotations x5/side
  • Ankle CARS x5/direction/leg
  • 90/90 Switches x3/side
  • Hamstring AIS Stretch x5/Side
  • Belly Breathing x1-5 mins
Move Better. Feel better. Quick 5 min video.

MECHANICS: FUNctional CORE!

Two parts, 16 mins. Meant to be watched together for a full core workout.

Dynamic Core Routine – this video just under 4 mins and continues in part 2.
Dynamic core routine, this video 12 mins to finish routine.

MECHANICS: Glute Routine

  • Donkey Kicks x10/side
  • Donkey Whips x10/side
  • Small Leg Circles x10/direction/side
  • Fire Hydrants x10/side
  • Side Leg Lifts x10/side
  • Hip CARS x3-5/direction/side

***** All in Quadruped Position 🙂

Quick, effective 4-min glute routine with no equipment.

MECHANICS: Hip Routine

  • Leg Hoovers x5/side
  • Iso Glute Bridge w/ Abductor Engagement x30-60 secs
  • Glute Bridge with Adduction x10-20
  • Side Lying Internal/External Rotations x10-20/side
  • Side Lying Leg Lifts x10/direction/leg (toes pointed down, toes pointed up)

**** Video is without bands, but a band is a good addition to add resistance.

Strong Hips are important for all sports – 5 min routine.