No equipment, No problem 1.0
Elite S&C
Strength & ConditioningA plan that you can do from ANYWHERE, NO EQUIPMENT NEEDED.
All that is required is you, some space, grit and determination.
3 sessions a week for 8 weeks, you will be tested on the first week, and retested at the end of the 8 weeks so you can see your improvements.
A mixture of sessions throughout the plan, including:
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EMOM - Every minute on the minute.
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AMRAP - As many rounds as possible.
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TABATA - 20 seconds high intensity followed by 10 seconds of rest.
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Full body sessions, others targeting upper or lower, certain weeks have running sessions in, and others have core killers to really focus on core work.
You will definitely see results, just show up, work hard, and get it done.
This plan can be used alongside our other plans if you wish to do specific gym work as well.
This plan will improve your muscular endurance, cardiovascular endurance, strength, and conditioning.
Why wait, start now.
A
Jump Squat
1 x 20
B
High Knees In Place
1 x 0:30
C
Burpee
1 x 12
EMOM25
D
Every minute on the minute complete - 10 press ups 10 squats 5 reverse lunges each leg 5 walk out shoulder taps
A1
Stationary Front Lunge
1 x 0:45
A2
Mountain Climber
1 x 1:00
A3
High Knees In Place
1 x 0:30
A4
No Push Up Burpee
1 x 8
AMRAP30
B
As many rounds as possible in 30 minutes. 1 round = 20 diamond push ups 25 squat jumps 10 burpees 20 feet elevated push ups 20 snow angels
A1
Push Up Walk Out
1 x 8
A2
Burpee
1 x 8
A3
Cobra Pose
1 x 0:30
AMRAP30
B
1 round = 20 push up to side plank (10 each side) 12 burpees 20 plank to push ups 20 bear plank shoulder taps 10 walkouts 20 mountain climbers
Elite
A qualified and successful personal trainer with a 1st Class Hons. in S&C, with a sole focus on Tactical Strength & Conditioning. A coach that wants to make a very real, positive difference to the lives of others and those they help. To help first responders, those looking to serve or are serving currently in the military, build physical confidence and perform at their absolute best, always!
