Recomp 1/1/2023

1/1/2023 - 1/8/2023

New Year, New Recomp 🎆🎆🎆. Even more cardio, everyone’s favorite! 😄😄😄!!

Monday (1/2/2023): HIIT Cardio + Core

1. 30 min Treadmill Cardio

   1. 5 min (80% 5k pace / 0% incline)

   2. 15 min (80% 5k pace / add 0.5% incline EMOM)

   3. 5 min (80% 5k pace / 1% incline)

   4. 5 min (100% 5k pace / 1% incline)

2. 30 min Core

   1. Recommendations: Peloton (specifically Olivia Amato), Equinox, YouTube, etc.

3. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Tuesday (1/3/2023): Upper Body

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 6x barbell bench press

   2. 6x dumbbell bench press (drop set)

   3. 2x max pullups (10 sec rest between attempts)

3. Circuit 2 (6x through as fast as possible)

   1. 8x barbell row

   2. 2x max decline pushups (10 sec rest between attempts)

4. 30x Thrusters

5. 10 min Tabata Intervals Ski Erg

6. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Wednesday (1/4/2023): Lower Body + Core

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (8x through as fast as possible)

   1. 8x front squats

   2. 8x back squats

   3. 2x max toes to bar (10 sec rest between attempts)

   4. 2x max bicycles (10 sec rest between attempts)

3. Circuit 2 (4x through as fast as possible)

   1. 8x single-leg dumbbell weighted deadlifts

4. 50x weighted back extensions

5. 10 min Tabata Intervals Assault Treadmill

6. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Thursday (1/5/2023): Cardio

1. Run 75 min

2. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Friday (1/6/2023): Cardio

1. Run 75 min

2. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Saturday (1/7/2023): HIIT Cardio + Yoga

1. 30 min Treadmill Cardio

   1. 5 min (80% 5k pace / 0% incline)

   2. 15 min (80% 5k pace / add 0.5% incline EMOM)

   3. 5 min (80% 5k pace / 1% incline)

   4. 5 min (100% 5k pace / 1% incline)

2. 45 min Yoga

   1. Recommendations: SkyTing, Peloton (specifically Kirra Michel), Equinox, etc.

Sunday (1/8/2023): Full Body

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (10x through as fast as possible)

   1. 6x squats

   2. 10x burpees

   3. 2x max pullups

   4. 1 min downward dog

3. Circuit 2 (4x through as fast as possible)

   1. 10x arnold presses

   2. 2x max bicycles

4. Circuit 3 (4x through as fast as possible)

   1. 10x barbell bench press

   2. 10x barbell row

5. 5x Stairmaster Circuit

   1. 1 min jog

   2. 1 min run (double speed between run and jog (e.g., 8 —> 16)

6. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose