Expert

The Gladiator Workout (45 min)

This workout is intense so i incorporated some stretching into it.

Lower back stretch ( 1 min)

  1. Lie on your back with one leg straight and the other raised bent at the knee.
  2. Bring the raised leg over to the opposite leg so it touches the floor. Try to keep your shoulders on the ground if you can.
  3. Switch sides 30 seconds in.

Pretzel Stretch (1 min)

  1. Lie on your back and with your right foot flat on the floor, place your left on your right knee as if your sitting with your legs crossed.
  2. Interlock your hands under your right hamstring and pull both your legs toward your body.
  3. Switch legs 30 seconds in.

Standing Hamstring Stretch (1 min)

  1. Stand with your feet hip-width apart.
  2. Step your right foot forward slightly and point your toes to the ceiling while keeping your heel on the floor.
  3. Shift your weight backwards and reach forward for the right foot. You should feel the stretch in the back of your right leg.
  4. Switch legs 30 seconds in.

Sumo Squat Jump (2 min)

  1. Stand with feet slightly wider than hip-width. Keep your toes pointed outward and keep your hands to your face like a boxer.
  2. Squat the hips down towards the floor like you are about to sit on a very small chair.
  3. Shoot back up, squeeze your butt and legs, and reach for the ceiling with your arms.
  4. Stand normally, put your hands to your face, and repeat.

Straight Leg Dips (2 min)

  1. Find yourself a bench or stair and sit with your back facing the bench while you grip it with your knuckles facing outward and your arms shoulder length apart.
  2. Keep your heels on the floor and your legs straight.
  3. Lower your body slowly till your elbow forms a 90 degree angle, then slowly come back up.

Kick Downs (1 min)

  1. Lie on your back with your legs straight up in the air so your body forms a 90 degree angle.
  2. Bring your legs down while keeping them straight as close you can to the ground
  3. Bring your legs back up to the starting position and repeat.

Plank with Leg Lift (2 min)

  1. Start in a plank position on your forearms. Keep your back flat and your weight over your shoulders.
  2. Lift one foot slightly off the ground.
  3. Switch legs halfway through.

Side Plank Crushes (2 min)

  1. Lie on your side with one arm directly under your shoulder. Your body should be facing the wall not the floor. Keep your legs straight and try to make a right triangle with your body. (your arm and floor make the right angle)
  2. Contract your abs and brings your hips towards the ceiling, ruining your triangle shape.
  3. Bring your hips back down to a level plank position.

Light Jog (2 min)

Mountain Climber (1min)

  1. Start in the pushup position with your back flat and your weight over your shoulders.
  2. Jump one foot forward toward your hands, keeping your knee between your arms.
  3. Swap your feet back and forth as fast as you can, without sacrificing form.

Plank (2 min)

  1. Start in a pushup position with your hands under your shoulders. Hold this position while keeping your abs tight and weight over your shoulders the whole time

Recover (2 min)

Relax, breathe, and drink.

Repeat everything except the stretches, 2 more times.

 

 

 

 

 

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