REBUILD 30: Strength and Endurance for Busy Parents

Lower Body Warm-up

2 sets: 2:00 light cardio (machine, jogging, etc.) 5/5 Spiderman Lunge (5 ea. side) 10 Plate Squats 15 second Hollow Hold WEEK 1 SCRIPTURE MEMORY: Hebrews 12:1- letters correspond to the first letter of each word in the verse. Practice running through the verse during your warm-up today! T, S W A S B S A H C O W T T L O F, L U S O E W T S U D, E T S T S E T U U. (Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up.)

Back Squat

6 x 5 @ 45, _ , _ , _ , _ , _ lb

DB Reverse Lunge

3 x 12

DB Lateral Step-Up

3 x 12

Suitcase Carry

3 x 45

Child's Pose

2 x 1:00

Box Pigeon Stretch

2 x 1:00

Full Body General Warm Up

1-2 min cardio machine OR light jog 2x: 8 Air Squats 8 Alternating Lunges 8 Plank Shoulder Taps ea. side 8 Pushups WEEK 1 SCRIPTURE MEMORY: Hebrews 12:1- letters correspond to the first letter of each word in the verse. Practice running through the verse during your warm-up today! A few of the words in the verse have been filled in today to practice reciting the verse from memory. Therefore, S W A S B S A H C O Witnesses T T L O F, Let Us S O E W T Slows Us Down, E T S T S E T U U.

DB Full-Body Burner

12:00 AMRAP (as many rounds as possible of...) 200m Run / 400m Bike 8 DB Clean and Jerks 12 DB Alternating Lunges Goal: complete a round every 3:00 or less, aiming for 4+ rounds total. 200m Run/ 400m bike- this cardio effort is intended to take 45-60 seconds. Push the pace but don't burnout for the dumbbell movements. DB Clean and Jerk- use a pair of dumbbells that is heavy but allows an unbroken set of 8. Hold at your sides- rep starts with dumbbells touching the ground (just one end), then cleaning up to your shoulders, and pressing overhead. Recommended: 30-50 for guys, 20-30 for ladies. DB Lunges: alternate steps for 12 total reps, 6 ea. side. Knee touches the ground, hold DB's however you'd like. Same weight prescription as above *Scaling: this workout is easy to scale because it is your best effort in 12:00- choose a weight that you feel confident with for the clean and jerks, and select a lunge option that you can be consistent with- if this is bodyweight lunges today, that is great.

Zone 2 Cardio

30 minutes of zone 2 aerobic cardio (run, bike, row, etc.). Keep heartrate low, roughly 120-140 BPM or a easy "conversation" pace. This will build our aerobic capacity and improve endurance. Set a timer for 30 minutes and stay moving consistently!

Kneeling Hip Flexor Stretch

2 x 1:00

Hamstring Stretch on Box

2 x 1:00

Shoulder Warm-up

2 rounds of: 5 Inchworm to pushup 10 Plank Shoulder Taps 10 Palms up Banded Pull-aparts WEEK 1 SCRIPTURE MEMORY: Hebrews 12:1- letters correspond to the first letter of each word in the verse. Practice running through the verse during your warm-up today! A few of the words in the verse have been filled in today to practice reciting the verse from memory. Therefore, S W A S B S A H C O W T T L O F, Let U S O E W T S U D, Especially T S T S E T U U.

Shoulder Press

6 x 5 @ 45, _ , _ , _ , _ , _ lb

Incline DB Bench Press

4 x 12

Incline DB Skull Crusher

4 x 12

Banded Shoulder Stretch Sequence

4 x 1:00

WARM-UP SERIES 4.2 (hinge + parallel)

2 sets: 10 Glute bridges 5 Air Squats with 3 second pause at the bottom 5 Bootstrapper Squats WEEK 1 SCRIPTURE MEMORY: Hebrews 12:1- letters correspond to the first letter of each word in the verse. Practice running through the verse during your warm-up today! T, S W A S B S A H C O W T T L O F, L U S O E W T S U D E T S T S E T U U.

The Lion's Den

16:00 EMOM (every minute on the minute) Odd) 12 DB Snatch Even) 18 Air Squats Use the EMOM timer feature at the bottom of the app to set-up this 16:00 workout. On the odd minutes, you will complete 6 DB burpee-to-snatch. Rest in remaining time. On the even minutes, complete 18 air squats. Rest in remaining time DB snatch: 1 heavy dumbbell (20-30 for ladies, 30-50 for guys). Start with dumbbell between your feet. Lift with your LEGS and pull the dumbbell straight overhead, not stopping at the shoulder. Use your hips and glutes to generate lots of power here. **Adjust the reps and weights for today's workout to make sure you have at least 20 seconds of rest with each minute. For example, if the air squats take the entire minute, reduce to 14 reps.

Tempo Run

WARMUP: 5:00 easy running MAIN SETS: 4x400m Run -rest 2:00-3:00 between- Immediately into... 4x200m Run -rest 1:00 between- Record total time to complete including rest breaks. Today we are building threshold speed- each run should feel like you are just at your limit of speed- if you went much faster, you'd be worried about burning out.

Run Recovery

Complete each stretch for 60 seconds: Calf stretch Bent-knee calf stretch Hamstring Stretch (seated or with a bench/chair) Quad Pull Figure-4 Stretch

Deadlift Warm-up

3 sets of: 10 Single Leg Glute Bridge each side 10 DB / Barbell Row 10 Barbell Goodmorning WEEK 1 SCRIPTURE MEMORY: Recite Hebrews 12:1 5x from memory "Therefore... let us... especially..."

Sumo Deadlift

6 x 5

1-Arm DB Row

3 x 10

Single Leg RDL

3 x 8

Lower Trunk Rotations

2 x 20

Cat Cow

2 x 20

WARM-UP SERIES 4.1

2 sets: Light jog 1:00 10 High Kicks 10 Quad Pulls (2 sec hold) 3 Inchworm to Pushup WEEK 1 SCRIPTURE MEMORY: Finish by reciting Hebrews 12:1 10x by memory Well done- we memorized a great verse this week!

Weekend Warrior

25:00 AMRAP 400m Run / 400m Row 15 Push-ups 20 Air Squats 20 second Hollow Hold Treat this as a flow workout- 60-70% speed. Move well, get a good sweat going, and cap off a good week of training! Goal: 5 rounds Begin today by mapping out your 400m run distance- it will be 0.125 miles away from your starting location. Set a 25:00 timer and then move consistently for the entire time- a good goal would be to complete a round every 5:00. Keep the effort around 60-70%, since this is a recovery focus after a full week of training.

Long Sitting Hamstring Stretch

3 x 1:00

Spiderman Lunge

3 x 10

Pigeon Stretch

3 x 1:00