For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery
Retired Navy SEAL captain John Doolittle led 2 stamina-focused KAATSU At Home workouts on Wednesday, April 8th. These workouts are more leg-focused than other KAATSU workouts that were offered this week.
The first workout was geared for aging Baby Boomers (i.e., those over 50 years old). The second workout was geared for younger competitive athletes.
• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance
KAATSU At Home Workout #3 - Zooming In On Stamina
Warm-up:
• Stretch and drink an entire water bottle before the workout begins
• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands, but not two fingers between your arms and the bands (this would be too loose).
Exercise #1:
• 3 sets of Hand Clenches + Biceps Curls + Triceps Extensions
Set 1: 20 slow Hand Clenches + 10 fast Hand Clenches. Rest 20 seconds.
Set 2: 20 slow Biceps Curls + 10 fast Biceps Curls. Rest 20 seconds.
Set 3: 20 slow Triceps Extensions + 10 fast Triceps Extensions. Rest 20 seconds.
Exercise #2:
• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your arms and the bands (this would be too loose).
Exercise #3:
• 3 sets of Heel Raises + Standing Leg Curls + Non-lock Quarter Squats
Set 1: [2x] Do Heel Raises for 30 seconds + hold for 10 seconds. Rest 20 seconds.
Set 2: [2x] Do Standing Leg Curls for 30 seconds + hold for 10 seconds. Switch legs and repeat. Rest 20 seconds.
Set 3: [2x] Do Non-lock Quarter Squats for 20 seconds + hold for 10 seconds. Switch legs and repeat. Rest 20 seconds.
Exercise #4:
• 3 sets of Standing Lunges
Set 1: [3x] Standing Lunges on left leg for 30 seconds. Rest 20 seconds.
Set 2: [3x] Standing Lunges on right leg for 30 seconds. Rest 20 seconds.
• Note: if your knees or ankles hurt or this is uncomfortable, walk in place with high steps as an alternative.
Exercise #5:
• 3 sets of Mountain Climbers
Set 1: Medium-pace Mountain Climbers for 30 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
Set 2: Medium-pace Mountain Climbers for 20 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
Set 3: Medium-pace Mountain Climbers for 10 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
• Note: If your knees or ankles hurt or this is uncomfortable, walk in place quickly as an alternative.
Exercise #6:
• 3 sets of Non-rope Jumping Jacks
Set 1: Jump lightly for 30 seconds - up and down. Rest 20 seconds.
Set 2: Jump lightly for 30 seconds - left and right. Rest 20 seconds.
Set 3: Jump lightly for 30 seconds - forwards and backwards. Rest 20 seconds.
• Note: if your knees or ankles hurt or this is uncomfortable, stretch your quadriceps, hamstrings and calves as an alternative.
Exercise #7:
• 3 sets of Burpees
Set 1: Medium-pace Burpees for 20 seconds + 10 fast Burpees all-out. Rest 20 seconds.
Set 2: Medium-pace Burpees for 15 seconds + 5 fast Burpees all-out. Rest 20 seconds.
Set 3: Medium-pace Burpees for 10 seconds + 1 fast Burpee all-out. Rest 20 seconds.
Exercise #8:
• 2 sets of All-out Mountain Climbers
Set 1: Fast-pace Mountain Climbers for 20 seconds. Rest 20 seconds.
Set 2: Fast-pace Mountain Climbers for 20 seconds. Rest 20 seconds.
• Note: If your knees or ankles hurt or this is uncomfortable, walk in place quickly as an alternative.
Extra Exercise #9:
• Go outside and walk quickly for 10 minutes. Then cool-down with 2 KAATSU Cycles.
Extra Exercise #10:
• More Burpees.
• More Mountain Climbers.
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