Day 1 Workout: Lunges, Push-ups, and Bear Crawls
Do the following routine during the first week, then add two reps or 15 seconds to each exercise in the following weeks (the cardio at the end stays the same).
Three rounds of:
- Reverse lunges: six reps per leg
- Tall crab-walk hold: Sit on the ground, then push your body off the ground so that you’re facing the ceiling and the only body parts touching the ground are your feet and hands. Hold yourself as high off the ground as you can and hold for 30 seconds.
Four rounds of:
- Push-ups: six reps
- Bear crawl: 30 seconds
Five rounds of:
- Air squats: six reps
- Bridge: Lie on floor with knees bent and feet on floor close to butt. Push butt up while keeping shoulders on floor and hold for 30 seconds.
Finish with 1/2-mile jog or 1,000 meter row at 75 percent of your maximum effort.
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