By: Doug Slaback, Mitch’s Market Street Gym
The keys to a good warmup are increasing core temperature, circulating blood throughout your body and mobilizing the joints that are about to be used.
Warm Up
- Founders Pose 30 Seconds
- Bear Crawls (Forward-Backwards) 30 Seconds
- Monkey Walks (Side-To-Side) 30 Seconds
- Inchworm with Pushup 30 Seconds
- (2 Minutes Total)
RiPFiT WORKOUT
You’ll do four sets of four exercises. Each exercise is to be done as 40 seconds high intensity followed by a 20 second rest. Do the same exercise four times before switching to the next exercise. The workout is a total of 16 sets.
- Standing Long Jump 40/20, 40/20, 40/20, 40/20
- Spiderman Pushups 40/20, 40/20, 40/20, 40/20
- Single Leg Runners Squat (Switch leg each set) 40/20, 40/20, 40/20, 40/20
- Push-Away 40/20, 40/20, 40/20, 40/20
- (16 Minutes Total)