Wild Physique Fitness
This is a metabolic conditioning program that includes the Macebell, Kettlebell, Body weight and Bulgarian Bag in the workout program (MK Body Bag)
This program is tough enough to be used as a stand alone program but is an excellent add on to another program. For instance, if you were on one of the SPEAR TIP run time improvement program, it would be an excellent strength addition. If you are on a mass and strength program, it would be a great conditioning and cardio option that would not take away from the results of that program as much as a pure endurance program.
Features1 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Air Squat
3 x 20
B2
Alternating Bodyweight Lunge
3 x 20
B3
Squat Jump
3 x 15
B4
Lateral Lunge
3 x 20
B5
Calf Raise
3 x 20
FINISHER // AMRAP 5 min
C
In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Kettlebell Hike Clean
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2
Kettlebell 8 To Reverse Lunge
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B3
KB Snatch
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B4
Single Arm KB Press
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B5
Single Arm KB Thruster
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B6
Wall Sit
0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Push-Up
5 x 10
B2
Shoulder Taps
5 x 10
B3
Bench Dips
5 x 10
C1
Walking Plank
3 x 0:30
C2
Side Plank On Hand
3 x 30
C3
Bear Crawl
3 x 30
FINISHER // AMRAP 7 min
D
In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Macebell 360
3 x 20
B2
Barbarian Squat
3 x 20
B3
Macebell Bicep Curl to Hunter
3 x 30
B4
Macebell Flip Lateral Lunge
3 x 20
B5
Macebell Gravedigger
3 x 30
FINISHER // AMRAP 5 min
C
In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2
Hollow Rock
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B3
Reverse Lunges
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B4
Close Grip Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B5
Tuck Jump
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B6
Mountain Climber
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B7
Wall Sit
0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30
Conditioning
A
Annette
Drag sled forward twice Drag sled backward twice Drag sled sideways twice
Conditioning
B
Landmine Complex
Ten reps of each exercise on each arm without stopping. Repeat 2-4 times Front Squat Standing Press Bent Row One Leg DL
