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April 28, 2020

WHOOP Workouts At Home with Marcus Filly

This week, we’re highlighting how WHOOP members are fighting the coronavirus pandemic.

By admin-whoop

While balancing kids, training and a sudden higher demand for online coaching, Marcus stands firm in his belief that his programs are not just a job, they are a lifestyle.

That mantra of “lifestyle” is something we echo here at WHOOP. Every behavior and choice we make is reflected in our data, and now more than ever it is important that those choices stimulate green recoveries and what is best for our overall wellness. For this reason (and many others), we are excited to have Marcus Filly program a series of at-home workouts for our community to complete based on their recovery each day.

If you’re not sure how to do some of the movements listed, make sure to check out the demo videos below to ensure you’re practicing good form.

Marcus Filly Workout No. 1

IF YOU’RE 50% RECOVERED OR GREATER

8 rounds for time:
10 Curtsy Squats per leg
10 Hollow Rocks (watch below)

Rest 3 minutes in between.

8 rounds for time:
5 Jump Complexes consisting of:
Jump Lunge Right
– Jump Lunge Left
Jump Squat
10 Sit-Ups

IF YOU’RE LESS THAN 50% RECOVERED

12 rounds at an easy pace:
2 Bodyweight Turkish Get Ups
3 Yoga Push-Ups (watch below)
4 Slow Controlled Air Squats

Workout No. 2

IF YOU’RE 50% RECOVERED OR GREATER

For time:
30-25-20-15-10-5
Sit-Up
Frog Pump (watch below)
Glute Bridge

Rest 5 minutes in between.

For time:
3-6-9-12-15-18
Burpees or Sprawl to Tuck Jump
6-12-18-24-30-36
Alternating Reverse Lunge

IF YOU’RE LESS THAN 50% RECOVERED

EMOM for 20 minutes (repeat 5 times):
Minute 1: 20-25 seconds Superman Hold
Minute 2: 20 Bodyweight Russian Twists
Minute 3: 8-10 Push-Ups with Alternating Shoulder Tap
Minute 4: 15 seconds per side Clamshell Side Plank (watch below)

Workout No. 3

IF YOU’RE 50% RECOVERED OR GREATER

For time (time cap of 14 minutes*):
50 Bodyweight Man Makers (watch below)
*at the top of every 2 minutes you must complete 10 Sit-Ups

IF YOU’RE LESS THAN 50% RECOVERED

EMOM  for 10 minutes (repeat 5 times):
Minute 1: Prisoner Good Morning (take 4 seconds to lower chest, 6-8 reps)
Minute 2: Plank Army Crawler (12-16 reps alternating each side)

Rest 2 minutes in between.

EMOM for 10 minutes (repeat 5 times):
Minute 1: 15 seconds Side Plank (on each side, watch below)
Minute 2: 30 seconds Wall Sit

Recovery Day

6 rounds at a slow pace (full body blood flow):
1 minute run easy
10 Half-Kneeling Bodyweight Windmill
30 seconds Downward Dog
1 minute run easy
20 Underswitch to Crab Reach (watch below)
30 seconds Reverse Plank Bridge
+
10-minute mindfulness walk with no devices or sounds. Simply listen to the world around you, tune into your breath, and connect to the present moment.

Follow @WHOOP on Instagram to be the first to see new workouts drop, then make sure to capture and post them in real-time using #WHOOPLive! And feel free to share your data on social media so we (and Marcus) can check in on how our community is doing!

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