Anytime Anywhere
13th Flow
General FitnessIf you need to workout Anytime Anywhere, this program is for you! With just a mini-band, theraband or tube style resistance band, and your bodyweight you'll have access to 30 complete, well-rounded workouts to meet your strength & conditioning needs.
With lots of pre-hab and cardiovascular components this program is perfect for:
TRAVEL
CROSS TRAINING FOR ATHLETES
BEGINNERS, OR SECOND TRAINING SESSIONS
ANYONE WHO WANTS A COMPLETE PROGRAM WITH MINIMAL EQUIPMENT NEEDS.
With interval style workouts this program is easy to adjust to whatever your current level is, and each session takes less than 45 minutes to complete. Grab your bands and hit these workouts Anytime Anywhere!
Check out the sample week below and confirm you're up for the challenge before you make the commitment to get started!
Warm-up
A
10:00 Flow Pace: 12 Prone Flies (Unweighted) 6 Plank Alt Lift 12 Chest Flies 6 Squats w/ Double Bounce 12 Each Calf Raises - 3 Way (No Plate)
Metcon - 1
B
(:20/:10), 4 Rounds: 1. Thrusters 2. W Press 3. Ankle Jumps 4. Bent Over Rows 5. Bicep Curls 3 Way 6. Ladder Icky Shuffle 7. Oblique Pike Ups- Right 8. Oblique Pike Ups- Left
Metcon - 2
C
4-5 Sets (20:00 Time Cap) 10 Squats 7 Strict Press + 3 Each Single Arm Push Press 10 Each Seated Leg Overs 10 Each Running Clamshells
Warm-up
A
10:00 Flow Pace: :20 Reverse Plank 10 Superman Upper Body Only 20 Shoulders 45 Degrees 10 Side Step Squats 20 Squat ISO Band In & Out
Metcon-1
B
(:20/:10), 4 Rounds: 1. Sit Up Reaches 2. Curl to Press 3. Jump Lunges 4. Arch Angels 5. Shoulders 90 Degrees Turn Up & Down 6. Ladder Icky Shuffle 7. Speed Skate Triangle 8. Bent Over Flies
Metcon-2
C
4-5 Sets (20:00 Time Cap): 12 Bent Over Flies 12 Bent Over Rows 24 Shoulders 3 Way 24 Each Leg Extensions 24 Each Leg Curls
Warm-up
A
10:00 Flow Pace: 10 Each Floor Bridges 10 Each Seated Leg Lifts 10 Shoulders Side 10 Shoulders Front 10 45 Degree Lunges
Metcon
B
(:20/:10), 4 Rounds: 1. Sit Up Reaches 2. Curl to Press 3. Jump Lunges 4. Arch Angels 5. Shoulders 90 Degrees Turn Up & Down 6. Ladder Icky Shuffle 7. Speed Skate Triangle 8. Bent Over Flies
Warm-up
A
10:00 Flow Pace: 6 Burpees 12 Curtsy Lunges 18 V Bicycles 6 Each Resisted Runners 12 Shoulders 90 Degree Turn Ups 18 Bicep Curls
Metcon
B
(:60/:10), 4 Rounds: 1. Burpees 2. 4 Count Sit Ups 3. Curtsy Lunges 4. Shoulders 3 Way 5. Ladder Scissors 6. Tricep Kick Backs 7. Calf Raises 3 Way 8. Bicep Hammer & Outside Curls
Warm-up
A
10:00 Flow Pace: 20 Mountain Climbers 10 Arch Angels :20 Squat ISO 10 Each Sword Draws 20 Clap Crunches
Metcon
B
(:20/:10), 8 Rounds: 1. Push Press- Right 2. Push Press- Left 3. Extended V Crunches 4. Back Flies 5. Jump Rope 6. Curtsy Lunge- Right 7. Curtsy Lunge- Left 8. Ladder Icky Shuffle
Warm-up
A
10:00 Flow Pace: 12 Each Knee Ups 8 Prone T&W Raises 12 Each All 4s Kick Backs 8 Each Lunge Stat 12 Tricep Kick Backs
Metcon
B
(:30/:10), 6 Rounds: 1. Ladder Lateral High Knees 2. Sit Up Reaches 3. Windmill- Right 4. Windmill- Left 5. High Knees Back & Go 6. Speed Skate Triangle 7. Superman Snaps 8. Side Step Lunges
Elisabeth Akinwale
5x CrossFit Games, MSW & Certified Trainer, Owner 13th Flow Performance
