EXERCISE EXAMPLES

Metcon (metabolic conditioning) 

Something quick to get the heart rate up when you’re short on time. 

Opposing  ladder – As Fast as possible:  1 Push up – 10 Body weight squats, 2 Push ups – 9 Body weight squats. Add a rep with each set for push ups until 10 and decrease a rep with each set of body weight squats until 1.

Walk 

The power of walking is immense and it is simple.

A tip to walk more is walk 30 minutes a day. 10 minutes before work, 10 minutes at lunch and 10 minutes after work.

Barbell Complex 

A little more advance. 

5 Deadlifts

4 Power Cleans

3 Front Squats