MINIMALIST track 3-DAY sample 

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DAY 1

Warm-up:

3 min Run/Walk/Bike

+

3x

8R/L Single-leg Glute Bridges

30sec Bottom of Squat Hold

16 (8R/L) Alt Reverse Lunges

30sec Pancake Stretch

Strength I:

Dumbbell Front Squats 

(4 Sets)

20-15-10-5 Reps @ challenging weight

Rest 30sec b/t sets

Strength II:

Dumbbell Romanian Deadlifts w/slow negative (3-5 sec)

4x10 @ challenging weight

Rest 1 min between sets

Workout:

4RFT:

10 Double Dumbbell Deadlifts @ challenging weights 

20 Air Squats

Rest 3 min

4RFT:

20 (10R/L) Dumbbell Goblet Reverse Lunges @ challenging weight**

10 Push-ups**

**Scaled Options:

1. Goblet Reverse Lunges= Unweighted lunges

2. Pushups= perform on knees, box, or wall

3. Decrease rounds and reps as needed.