Try this Weekend Workout (for free)

 

Hello Everyone, Happy Friday! This is a Cool Day, in a few minutes I'm going LIVE in our Private Facebook Group to talk about our HYROX plan for 2024.   Listen People there are really ONLY 3 Real Fitness Goals...and if you want YOUR BEST 2024 you need to pick 1: Aesthetic  Performance Based  Longevity/Lifestyle   I feel that All the working out and mindful eating contribute to your longevity.   Along the way you have seen we help some people step on stage and look great for photo shoots...Those hit those Aesthetic Goals, The measurement of success is on how someone looks.   Races, like HYROX, DEKA Fit, DEKA Strong, Spartan, 5k's, Marathons, Powerlifting, Crossfit...these are Performance Based. The measurement of success is on the Performance.    I think if you are going to have YOUR BEST 2024, you must have clarity in your Goal.   I actually like that as a name for a program: YOUR BEST 2024   Why Join Your Best 2024?   Possible Goals: 1. Bikini Competition: Strut your stuff on stage with confidence. THERE ARE HUNDREDS OF SHOWS ALL OVER THE COUNTRY TO CHOOSE FROM. 2. Photo Shoot Ready: Flaunt your hard-earned physique in a professional photo shoot. WE ARE PLANNING AN AMAZING PHOTO SHOOT FOR FEBRUARY AS THE 1st ONE OF THE YEAR. 3. Hyrox or DEKA Challenge: Conquer the ultimate fitness challenge and showcase your strength. WE WILL BE AT THE MIAMI/Ft LAUDERDALE WITH A TEAM TO KICK OFF THE YEAR. What is your Goal? 1. Bikini Competition 2. Photo Shoot Ready 3. Hyrox Challenge   or do you have something else you want to work towards?   Just click here: https://forms.gle/FALMpwCVpjrrTuYb9  I will reach out to you with the details. It's that simple   Your Best 2024 Awaits – Let's Make It Happen Together!   NOW- The Workout for this Weekend. Here's a sample 3-day Hyrox workout plan: Day 1: Strength & Endurance Focus 1. Warm-Up (10 minutes):   - Light jog or jump rope   - Dynamic stretches (leg swings, arm circles, high knees) 2. Workout Circuit:   - 20 Air Squats   - 15 Push-Ups   - 30 Walking Lunges   - 20 Tricep Dips   - 400m Run 3. Repeat Circuit:   - Complete the circuit 3 times with minimal rest between exercises. 4. Cool Down (10 minutes):   - Light jog or brisk walk   - Static stretching (focus on legs, back, and shoulders)   Day 2: Cardio & Core Challenge 1. Warm-Up (10 minutes):   - Jogging in place   - High knees   - Plank variations 2. Workout Circuit:   - 30 Mountain Climbers   - 20 Russian Twists   - 400m Run   - 30 Bicycle Crunches   - 20 Plank to Push-Ups 3. Repeat Circuit:   - Complete the circuit 4 times with minimal rest between exercises. 4. Cool Down (10 minutes):   - Light jog or brisk walk   - Core stretches (cobra stretch, child's pose)   Day 3: Full-Body Challenge 1. Warm-Up (10 minutes):   - Jumping jacks   - Dynamic stretches (arm circles, leg swings) 2. Workout Circuit:   - 15 Box Jumps or Step-Ups   - 20 Kettlebell Swings   - 15 Burpees   - 400m Run   - 20 Plank Shoulder Taps 3. Repeat Circuit:   - Complete the circuit 3 times with minimal rest between exercises. 4. Cool Down (10 minutes):   - Light jog or brisk walk   - Full-body stretches (hamstring stretch, chest opener)   Wish you all an AMAZING WEEKEND   Coach Rafael                                 -