Workout of the Week – Episode 07

We take our training to a baseball park for this weeks episode. Go catch up if you missed last weeks workout. If you’re all caught up, let’s get into it. For this workout, you will need a VITL Kit and a sturdy anchor. If you don’t have something to anchor to, check out our anchoring options.

The workout

This is a full body circuit. There is a nice mix of power, conditioning, and strength exercises. We recommend putting your Foot Straps and Swivel Belt before you begin your workout for ease of transition. We have also set up a mid-level and low anchor point before working out. Repeat this circuit 4 to 6 times to complete the full body workout.

Exercises

Back Fly with Static Lunge // 10 reps

Take the Contour Handles attached to a mid-level anchor point and drop into a static lunge facing the anchor. From this position, perform a traditional back fly. This movement is going to challenge your core and really make you think about you body positioning as you maintain the isometric lunge. Make sure you switch sides on the next round.

Chops // 5 reps

Attach one contour handle to a low anchor point and position yourself so that the resistance is coming from your side. With your feet slightly wider than shoulder width, quickly move the handle from the low position across your body and away from the anchor to the high finishing position. You should be moving as hard and as fast as possible. Drive off your anchor side leg and really engage your core.

Side Shuffles // 10 reps

Clip onto your swivel belt with the resistance to your side. Drop into an athletic stance and shuffle out to the end of your training zone and shuffle back. We only use the length of one Slastix so our area of travel is short. If you want a bigger training zone, clip the Slastix end to end.

Spiderman Pushups // 10 reps

Clip on to your Foot Straps with a low anchor and get into pushup position. Perform a pushup and while bringing one of your knees up and to your elbow. You will alternate legs throughout your reps. This will challenge your core and bring a new element to the pushup.