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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

ForceBand Station (21 min total)

Oscillating bilateral row, prehensile, side hops (30 sec) 

Single chest fly static lunge (30 sec ea side) 

Oscillating Palof press (15 sec ea side x 2) 

Drag outs, hard landing (30 sec) 

Rest 30 sec

Oscillating alternate row, alternate back lunges (30 sec) 

Bilateral chest fly static lunge (60 sec) 

Oblique crunch (30 sec) 

Isometric side fly shuffle out (30 sec ea side) 

Rest 30 sec

3 Rounds

21 min

25 min

Finisher (2 min)

Ice Skaters (30 sec)

Squat Jumps (30 sec) 

Repeat

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

4 min

ForceBand Station (21 min total)

Bilateral curls and triceps press downs with alternate back lunges (60 sec) 

Single handle alternate contralateral press (60 sec) 

Torso rip, three heights (60 sec) 

Side to side shuffle (30 sec) 

Rest 30 sec

Bilateral scapular retractions square stance (60 sec) 

Single handle oscillation press (30 sec) 

Alternating fly and row (30 sec) 

Isometric press shuffle out (30 sec) 

Rest 30 sec

3 Rounds

21 min

25 min

Finisher (2 min)

Jumping Jacks 

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

ForceBand Station (21 min total)

Alternate back lunge alternate contralateral high to vertical row (60 sec) 

Alternate lunge contralateral press (60 sec) 

Wood chop half kneeling (30 sec ea side) 

Single shoulder shuffle outs with ipsilateral lunge (30 sec ea side) 

Rest 30 sec

Circular rows backwards and forwards square stance (30 sec)

Single circular press with isometric hold, static lunge stance (30 sec) 

Alternate torso twist (30 sec) 

Skipping (30 sec) 

Rest 30 sec
3 Rounds

21 min

25 min

Finisher (as many rounds in 2 min)

Squat Jumps (10) 

Mountain Climbers (10 ea leg) 

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

Whole Body Station (21 min total)

Bilateral prehensile row with alternate side lunges (60 sec) 

Alternate lunge bilateral press (60 sec) 

Side on circles (30 sec) 

Belted side steps hard landing (30 sec) 

Rest 30 sec

Alternate back lunge alternate ipsilateral vertical row (60 sec) 

Alternate lunge ipsilateral press (60 sec) 

Torso twist standing (30 sec) 

Backing up (30 sec)

Rest 30 sec

3 Rounds

21 min

25 min

Finisher (2 min)

Prisoner Get Ups (alternating legs)

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

ForceBand Station (20 min total)

Square stance high row (30 sec) 

Static lunge bilateral overhand press (30 sec) 

Palof press (10 sec on; 5 sec off x 3 ea side – 90 sec) 

Harnessed alternating lunges (60 sec) 

Rest 30 min

Square stance underhand row (30 sec)

Static lunge bilateral underhand press (30 sec) 

Stir the pot (30 sec) 

Belted run outs (30 sec) 

Rest 30 min

3 Rounds

Transition time 60 sec

20 min

24 min

Spider Man Planks (10 ea side) 

Bridge Marches (10 ea side) 

3 min

27 min