The FightShape Lockdown Workout

April 13, 2020 Mitch Chilson

The Water Bottle & Slide Workout

This is my favorite workout yet. This tri-set strength workout almost destroyed me! We're gonna get a general warm-up in, with a little bit of core. After the the warm up, we're gonna hit 3 different tri-sets. The first one will require a large water bottle. The second tri-set will require a pair of slides. You can use 2 lids from take away containers to substitute for the slides. The third and final tri-set is bodyweight. This workout is great for improving flexibility, strength and cardio. You READY?

You will need the following:

1. The biggest water bottle you can find

2. 2 slides or lids to plastic container

3. golf or tennis ball (optional)

4. 37 mins of your day

Pro Tips:

- Maintain super strict posture.

- Push yourself but not until you feel like your gonna vomit.

- If you need to rest, just hit pause, breathe and go again.

Here is the workout:

1. SMR - golf ball on foot 30 sec each foot

2. Seated 20 sec each direction

3. Twist T Spine 30 sec each

4. Up & Down 60 sec

5. Step & Rotate 60 sec

6. Mad Cat 60 sec

7. Blackburn 60 sec

8. Hip Extension 60 sec

9. SLRDL60 sec each leg

- REST - Warm up done

10. Front Plank Series 30 sec on 30 off 4 sets (static, twist, bounce, jacks)

- Tri-Set Strength = 3 exercises back to back no rest / repeat 3x

11a. Water Bottle (WB) Deadlift

11b. WB Row

11c. WB Press

12a. Slide Leg Curl

12b. Slide Lunge (weak leg)

12c. Slide Lunge (strong leg)