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MPW #5

One-Leg Deadlifts x 6 ea leg

Leg swings forward/backward x 6; in/out x 6 (ea leg)

Mini-Rotational Clock Lunges (12:00, 1:00, 2:00, 3:00, 4:00 – ea leg)

Wide squat with weight shifts (down-right-left-middle-up) x6 

Hand Walks x 6

Jumping Jacks til time is up 

4 min

4 min

APT Strap Station (21 min total)

Bilateral triceps press with chair squat (60 sec)

Bilateral press with alternate high knees (30 sec) 

Single handle press contralateral lunge (30 sec ea side) 

Superman calf raises (30 sec) 

Rest 30 sec

Alternate single curls and triceps press downs (30 sec ea arm) 

Bilateral triceps press, alternate lunge (60 sec) 

Single handle fisherman (30 sec) 

Stretching (30 sec) 

Rest 30 sec

3 Rounds

21 min

25 min

Finisher (2 min)

Turkish Getups No Weight

2 min

27 min

MPW #4 (4 min)

Quadruped Thoracic Rotations x 8 ea side

Quadruped Bird Dog with opposite elbow/knee touch (extend, touch, extend) x 3 ea side

Cobra to Child’s Pose (hold ea 3 sec) x 4

Prone scorpion x 4 ea leg

Standing One Leg ankle circles, plantar and dorsiflexion, inversion and eversion (30 sec ea leg)

Open the gate, close the gate x 6 ea leg

High Knee March elbow (hands behind head) to opposite knee x 8 ea side

4 min

APT Strap Station (21 min total)

Alternate single row alternate back angled lunge (60 sec)

Superman with chest and triceps press (30 sec)

Single handle row with high knee (30 sec ea side) 

Plyometric chair squats (30 sec) 

Rest 30 sec

Bilateral curls with chair squat (30 sec)

Isometric press with high knees (30 sec) 

Single handle press ipsilateral lunge (30 sec ea side) 

Single leg superman (30 sec ea leg) 

Rest 30 sec

3 Rounds

21 min

25 min

Finisher (2 min)

Air Squats (30 sec)

Alternating Single Leg Deadlift (30 sec)

Repeat

2 min

27 min

MPW #3 (4 min)

Tall kneeling front stroke and back stroke (30 sec)

Tall kneeling to half kneeling alternating legs 4x ea leg

Cat/Camel x 6

Plank to Pike x 6

Glute Bridges x 6

Supine alternating single leg raises x 8 ea leg

Standing high knee march with arms overhead to hand clap under leg x 16 (8 ea leg)

Alternating mini-side lunges x 8 ea side 

4 min

4 min

APT Strap Station (21 min total)

Bilateral vertical row, alternate high knees (60 sec)

Chest press with alternate hands wide alternate lunge ipsilateral (60 sec) 

Single handle isometric torso hold, high to low hands, split stance (30 sec)

High knees alternate hands wide (30 sec) 

Rest 30 sec

Alternate single prehensile row six point lunge (30 sec ea hand) 

Chest press with alternate hands wide alternate lunge contralateral (30 sec) 

Single handle split stance oblique crunch (30 sec) 

Alternate assisted pistol squats (30 sec ea leg) 

Rest 30 sec

3 Rounds

21 min

25 min

Finisher (2 min)

Plank Jacks (30 sec) 

Supine Scissor Leg Raises (30 sec)

Repeat

2 min

27 min

MPW #2 (4 min)

Shoulder rolls x 8 forward

Shoulder rolls x 8 back

Straight arm clapping x 10

Quadruped Cat/Camel x 6

Quadruped rocking in frog x 8

Bird dog (3 sec hold x 4 ea side)

Mountain Walkers x 10 ea leg 

Air Squats with Overhead Reach x 15

4 min

4 min

APT Strap Station (21 min total)

Bilateral prehensile row alternate side lunges (60 sec) 

Chest press alternating hands wide (60 sec) 

Bilateral torso twist row, split stance (30 sec) 

Side stance contralateral hand with high knee (30 sec ea side) 

Rest 30 sec

Bilateral underhand row, alternate back lunges (60 sec)

Chest press alternate lunge (30 sec) 

Single handle alternate torso twist, square stance (30 sec) 

Side stance single leg squats (30 sec ea side) 

Rest 30 sec

3 Rounds

21 min

25 min

Finisher (2 min)

Plank Up Downs (30 sec)

Prisoner Get Ups (30 sec)

Repeat

2 min

27 min

MPW #1 (4 min)

Quadruped thoracic rotations x6 ea side

Quadruped fire hydrants x6 ea side

Supine elbow presses in butterfly x 8

Supine snow angels x 8

Standing rotational steps x 6 ea side

Straight leg marching (down)

Walking squat with leg curl (back)

Carioche (down and back)

Skipping (down and back) 

4 min

4 min

APT Strap Station (21 min total)

Bilateral high row square stance (60 sec) 

Chest press static stance (60 sec) 

Single handle torso twist split stance (30 sec ea side) 

Laughing squats (30 sec) 

Rest 30 sec

Bilateral vertical row squat (30 sec)

Chest press narrow and wide (30 sec) 

Bilateral torso twist fly, split stance (30 sec) 

3 part hinge and squat (60 sec) 

Rest 30 sec

3 Rounds

21 min

25 min

Finisher (2 min)

Mountain climbers (30 sec) 

Skipping (30 sec) 

Repeat

2 min

27 min