Welcome to our second week of workouts designed by Dan John. With a background in track and field, weightlifting, and Highland Games, and having worked with elite athletes for years, Dan knows what it takes to make someone fast and strong.
Three new workouts from Dan will be posted each week, starting on Monday. They can be done on any day you have available.
To learn more about Dan, read our feature interview:
Week Two – Consisting of Two Days Lifting & One Tumbling Workout
Tumbling IS the single hardest conditioner I know. Doing five rolls in a row is going to put most people in a state of tired and loopiness that has to be experienced to appreciate. Obviously, use a good mat and spend some quality time learning to protect the head. These are some of the basics I use, but certainly add or subtract as you wish.
- From stand
- With legs crossed
- Forward roll to a stand
- Cross-legged roll to cross-legged stand
- Roll into leap, turn, repeat
- Alternate shoulders in a series
- Shoulder rolls without arms
- Walk into a dive roll
- Run into a dive roll
- Dive rolls over obstacles (crouched people, mats)
- Dive rolls for height (within reason)
- Monkey rolls
Squat hand balance
- Head and elbow handstand
- Forward roll to squat hand balance
- Walk on hands
Head and hand balance
Note: Keep a bucket handy.