PODCAST BONUS CONTENT Home Training Cheat Sheet B Y M I K E C A U L O L I F E O F A F I G H T E R OF HEAT OME TRAINING HEET $0 - $500 Budget & Recommended Equipment Resistance Bands/loops Physio Ball Ankle straps Handles Carabiner Bench Pull Up Bar Mats Adjustable Dumbbells Foam Roller Adjustable Kettlebells / Handle Medicine Ball Landmine attachment/ tool Fat Gripz Gripedo OF HEAT OME TRAINING HEET $500 - $5,000 Squat Rack/ Power Rack Barbell / specialty bars Reverse Hyper Rogue Echo Bike Peloton Elliptical Weighted Plates for barbell Full Dumbbell Sets and Racks Inflatable Hot Tub Rogue Matador attachment $5,000 and Up Sauna Powerlifting Platform with all the bells and whistles Tonal OF HEAT OME TRAINING HEET Preferred Brands OF HEAT OME TRAINING HEET HIIT Template Workout breakdown 30 mins total 5 mins Warm Up Comprised of 3 mins general movement to elevate heart rate 2 mins dynamic stretching 15 seconds toe touches 15 seconds knee hug 15 seconds Piriformis 15 seconds SLRdl 15 seconds straight arm hinge 15 seconds Egyptian internal external rotation 15 seconds prayer hands or variation 15 scapula mobility OF HEAT OME TRAINING HEET Tabata 5 rounds total (20 Mins) 20 seconds work 10 seconds rest Repeat 8 rounds for total of 4 mins 5 mins cool down comprised of 30 seconds Cat cow 30 seconds down dog 30 seconds hip flexor elbow down 30 seconds hip flexor hand reach 60 seconds total for Opposite side 60 seconds total - 30 seconds each leg S stretch 60 seconds corpse pose Done OF HEAT OME TRAINING HEET GVT - German Volume Training Template 5 mins warm up 5 mins Dynamic Stretch 10 sets x 10 reps of: Plank Variation Bridge Variation Rest or Active Recovery between sets 30-60 seconds Keep in mind traditionally you would see 4-8 accessory movements for 2-4 sets of 8-12 reps Feel free to add those in here after the primary movement 10 supersets are completed and keep rest periods to less than 60 seconds Cool Down 5 mins Static Stretching 3-5mins OF HEAT OME TRAINING HEET Plyometrics Training Template 3-5 sets of 3-6 reps for plyometric exercise followed by 60-180 seconds of rest Can superset plyometric movement with lower intensity movement for contrast training such as: Body weight squat supersets with depth jump Coach Chuck Primal Bodyweight Workout 5 rounds | 45 seconds each exercise | 5 seconds setup after each exercise 60 seconds rest between rounds Bear Crawl Position Rocking Chairs Bear Crawl Position Shoulder Presses Bear Crawl Position Pulses Bear Crawls Front and Back OF HEAT OME TRAINING HEET Hostages Vertical Jumps Skaters Burpees Leg Raises Jiu Jitsu Get ups Body Weight Exercises Push-up variations Plank variations Bridge variations Squat variations Lunge variations Split stance variations High knees Jumping jacks Jump rope Sit outs Quadruped variations OF HEAT OME TRAINING HEET Bear crawl variations Punch outs Kick checks Skipping knees Same side knees Push kicks Round house kicks Get ups from turtle Get ups V ups Reverse crunch Crunch Sit-up SLRdl Superman Reverse angel Hip mobility Shoulder mobility Donkey kick variations Depth jump Multi plane hops/jumps Bounding