Lean & Able

Cardio

1 x 20:00

Plank Hold

3 x 30

Rotational Wall Sit

3 x 30

Reverse Dumbbell Lunge - Suitcase

3 x 5

Cool Down 5

1 x 5:00

Cardio

1 x 14:00

Push Up

3 x 15

Plank Hold

3 x 30

Lunge Twist

3 x 10

Dumbbell RDL

4 x 8

Bodyweight Texas Split Squat

6 x 12

Lateral Lunges

6 x 6

Lateral Plyo Skiers

6 x 12

Cool Down 3

1 x 5:00

Pre Warm Up

1 x 5:00

Dead Bug - Home Position

3 x 30

Dead Bug - Same Arm & Leg

3 x 15

Leg Cradle Lateral Lunge Twist

3 x 2

Inch Worm Hands Only

3 x 3

Dumbbell Bench Press

4 x MAX LWP +5lb

We are going to hit ascending reps on a one minute timer. The number of reps to complete increment with each minute that passes Today we're hitting med ball to toes and russian twists. Hit increasing reps of med ball to toes on odd minutes, and 6 russian twist reps (12 taps) on even minutes. On minute 1, get 1R / 1L Med Ball to Toes On minute 2, get 6 russian twists On minute 3, get 3R / 3L Medball to Toes On minute 4, get 6 russian twists ... ... On minute 8, get 6 russian twists On Minute 9, get 9L / 9R Medball to Toes Men - 10lbs - 20lbs || Women - 5lbs - 15lbs || Use the same weight for both movements Continue until you cannot complete the number of reps required within the minute. Record the highest number of reps you completed within a minute to the leaderboard. For example, if you made it through 13 minutes and failed on minute 14, record 13 (not 26 reps, 13 each side). Do not add all reps up until that point, or reps from the last partial round.

Cool Down 1

1 x 6:00

Pre Warm Up

1 x 5:00

Plank Hold

3 x 30

Lunge Lateral Bend

3 x 10

Kettlebell Overhead Hold

3 x 30

Lunge Twist

4 x 12

Inchworms

4 x 3

Pick Your Pulling

3 x MAX

Dumbbell Floor Press

8 x MAX

Dumbbell Floor Chest Flys

8 x MAX

Hammer Kickbacks

8 x MAX

Cool Down 5

1 x 6:00

Pre Warm Up

1 x 6:00

Dead Bug Home Position

4 x 45

Inch Worm Hands Only

4 x 2

Bodyweight Reverse Lunge

4 x 8

Spiderman Complex to Vertical Rotation

4 x 2

Lateral Plyo Skiers

3 x 4

Lateral Step to Vertical Jump

3 x 4

Dumbbell Push Press

1 x 6

Overhand Horizontal Bodyweight Row

1 x 9

Cool Down 2

1 x 5:00

Looking for your training? From now on, all of the week's Lean & Able sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 60-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Looking for your training? From now on, all of the week's Lean & Able sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 60-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Looking for your training? From now on, all of the week's Lean & Able sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 60-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Looking for your training? From now on, all of the week's Lean & Able sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 60-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Looking for your training? From now on, all of the week's Lean & Able sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 60-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Looking for your training? From now on, all of the week's Lean & Able sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 60-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!