Day 13 - Full Body

Circuit Repeat 3 Times

  • Push Up: reset at the bottom (record your reps) AMRAP *As many reps as possible until failure
  • Single leg sliding curl (6 reps each side)
    *objects that can be used: paper plate, sock, slider, towel, bosu ball
  • Pike push-up (10 reps)
  • Single leg hip thrust (20 reps)
  • *Bonus : Pistol squat 6 reps each side
    *modified: pistol squat off bench

Push ups

Unitl Failure

  1. With you legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.
  2. Start bending your elbows and lower your chest until its just above the floor.
  3. Lift your hands off the ground, then push back to the starting position.
  4. Repeat

single leg sliding curl

6 Reps Each Leg

  1. Lie on you back with your knees slightly bent. Place one foot on a sliding disc, bosu ball or towel and lift the opposite leg off the ground.
  2. Slide your foot with the disc along the floor toward your body while simultaneously raising your hips.
  3. Pause, then carefully slide your leg to the starting position.
  4. If this is too difficult you can perform this exercise with a bosu ball using both feet.

Pike Push Up

10 Reps

  1. Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
  2. Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
  3. Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  4. Start to bend elbows, and then lower your entire upper body toward the floor.
  5. Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

single leg hip thrust

20 Reps Each leg

  1. Sit on the floor with your upper back leaning against a bench. If you do not have a bench you can perform this on the couch, low chair, or back on the floor.
  2. Place your feet flat on the floor in front of you about hip width apart.
  3. Lift on leg up in the air
  4. Press into the ground with the other foot and drive your hips upward
  5. Squeeze your glutes at the top of the motion and control your way back down
  6. Repeat.

Bonus: pistol squat

6 Reps Each leg

  1. Stand up straight with your feet hip width apart and left your left leg in front of you.
  2. Start bending your right knee and slowly lower your hips back
  3. Push through the right heel to return to the starting position.
  4. Switch to the left side and repeat.
  5. If this is too difficult perform this off a bench as shown. Remember if you are using a bench this should be controlled on the way down.

Day 12

Day 14

Find the right tunes.

We all love good tunes when we’re pushing the intensity of a workout, but did you know listening to your favorite slow and calming songs after your workout might actually do more for you? Music boosts your levels of serotonin and dopamine, hormones that will elevate your recovery process.

Don't forget!

There's a full community of like-minded Wilderness Athletes taking action. Get in on the conversation for and help keep each other accountable.