Sweat, stretch, repeat

Four strong F3 men met up for some core cardio interval work with stretch recovery mixed in. It went a little something like this…

Stretches x 60 secs, Core Cardio x 30 secs each move

  • Downward Dog
  • Split lunge agility, low switch kick, double switch kick, high switch kick
  • Standing Forward Fold
  • Static uppercut, jack feet uppercut, hop forward/back, hop side to side, alt speed knee, alt speed knee fast
  • Lunge Hold
  • Twisting X Lunge high, twisting X lunge lower (touch knee), twisting X lunge lower (touch shin), twisting X lunge lower (touch ground)
  • Garland Pose
  • Squat walk, deeper squat walk, deeper squat walk (touch ground), Air plank jumps
  • Warrior One
  • T squat pulse, T lunge pulse R, T lunge pulse L, Rotating T Twist
  • Triangle
  • Burnout – Alt speed knee fast, Twisting X lunge (touch ground), Air plank jump, Rotating T Twist
  • Tree
  • High jump in place, Control jump side to side, Double hop rotation, Single hop rotation (180)
  • Reverse Warrior
  • Hammer kick L, speed kick L, hammer kick R, speed kick R
  • Bridge
  • Shuffle feet, shuffle feet w/ hop up/back, shuffle feet w/ squat, shuffle feet w/ up/down
  • Cobbler
  • Plank tap R/L feet, plank tap R/L hands, plank tap opposite feet/hand, plank lift opposite feet/hand
  • Upward Dog
  • Burnout – Single hop rotation, speed kick L, speed kick R, Shuffle w/ up/down, plank lift opposite feet/hand
  • Pigeon
  • Mountain climbers, running spider lunge, body sprint, body run
  • Cool down stretching x 3 min

Nakedman Moleskin:

  1. Great work this morning fellas! It was an honor to lead. I hope you enjoyed the variety. I also hope you got a little sweat rolling.
  2. Great to see you back @Rooster. Those speed kicks will be second nature next time.
  3. Way to stay strong @Othello… the coordination effort makes you forget about the cardio effort.
  4. Solid effort @Riblet! All this stuff won’t seem so crazy as you age.

1 thought on “Sweat, stretch, repeat

  1. Othello

    Thanks for the workout this morning. This is the kind of stuff we need to keep interjecting into our workouts….core….plyo….broga. Makes us all stronger and less vulnerable.

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