Today’s workout is a full body workout utilizing the landmine. The main advantage of working with the landmine is the ability to hit smaller, complimentary muscles during somewhat traditional exercise movements. The landmine allows for a very functional, non-traditional full body routine.
DIRECTIONS
- Complete all exercises in the workout as one “superset”, complete 5 rounds. No rest between exercises in the superset, 90-120 seconds rest between superset rounds.
- Choose a weight that is challenging, but not so heavy or light as to prevent you from maintaining a steady movement tempo.
Workout Time: 45-60 minutes (including warmup and cool down)
Equipment Needed: Barbell, Plates, Landmine
Warmup
- 2 Minute Row or Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
- Inch Worms x 10
- Band Pass Throughs x 15
Workout
SQUAT + PRESS
x 8
SINGLE-ARM CLEAN + PRESS
x 8 each side
ALTERNATING SPLIT SQUAT
x 8 each side
SINGLE-ARM BENT OVER ROW
x 8 each side
SINGLE-ARM FLOOR PRESS
x 8 each side
Core
6 SETS / 20 seconds of work / 10 seconds rest
Perform russian twists for 20 seconds followed by 10 seconds of rest. Perform sit ups for 20 seconds followed by 10 seconds of rest. Perform twists for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.
RUSSIAN TWISTS
STRAIGHT ARM SIT UP
KNEELING TRUNK TWISTS
Cool Down
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.