3 Times per Week / 20-30 Minutes
On the off days , I would recommend any activity that keeps your heartrate between 120-140 beats . If you play a sport , feel free to perform that sport and don ’ t pay attention to heartrate . But if you are into general fitness , then this ( 120-140 beats ) is the guideline I recommend . Training could vary from 3-to-6 days per week , depending on your schedule . For the person who doesn ’ t have much time , the 3-day routine without any additional days IS enough work .
1 2
MOVE Foam Roll
DURATION 5 mins
MOVE |
SETS |
REPS / YARDS |
Skips |
2 |
10 yds |
High Knees |
2 |
10 yds |
Carioca |
2 |
10 yds |
Foam roll
The foam rolling is where we get the tissue warm , loose and prepared for activity .
Reactive Warm-Up
The reactive warmup is how we get the heartrate elevated while establishing athleticism into the body . For those of you who are unfamiliar with this type of training , please start slow . This is one of the best ways to prepare the body for the unexpected .
3 4
MOVE |
SETS |
REPS / YARDS |
Turkish get up to carry |
2-3 |
30 yds |
Slams |
2-3 |
10 reps |
Lateral Hurdles |
2-3 |
30 yds |
MOVE |
SETS |
REPS / YARDS |
Trap Bar Deadlift |
3 |
5 reps |
Bent Rows |
3 |
10 reps |
1 Arm DB Chest Press |
3 |
10 reps |
Sled Push / Hill Sprints |
3-5 / 5 |
40 / 20 yds |
Jump — Throw — Carry
This can also be considered as a full-body workout . The purpose of this is to develop your body ’ s strength and overall preparedness for all sport activity and life .
Strength Series
We are focusing on our compound lifts . These are the movements that give us the most bang-for-our-buck . The reps run from lower to moderate .
For a video of this workout , visit www . gardenoflife . com / sport .
Vol 29 • Extraordinary Health ™ 57