Canada Canada
Sign up to receive exclusive promotions and coupons

Cart

You have no items in your shopping cart.

0

INTERVAL TRAINING

Hardy HIITer

3 rounds of:

  • -  Row 500m at 80% e ffort
  • -  30 Dive Bomber Push ups
  • -  40 Goblet Squats
  • -  50 Weighted Russian Twists

Scaling Options for Dive Bomber push ups:

  • -  Substitute an easier push up variation such as Hindu push ups, Pike push ups, or simply traditional push ups

How To:

Dive Bomber Push Ups:

  • -  Begin in a “downward dog” position: Hands & feet on the ground, hips high in the air
  • -  Bend your arms and lower yourself face-first towards the ground in a “nose dive” motion
  • -  Straighten your arms - allowing your back to curve up & belly brush the ground into an “upward dog” position
  • -  Reverse the “nose dive” movement and push yourself back to the starting position

Goblet Squats:

  • -  Hold a dumbbell or Kettlebell with both hands in front of your chest while you squat

Russian Twists:

  • -  Sit on the ground and lean back, lifting your legs o ff the ground and extending them in front of you. Find your balance on your sit-bones.
  • -  Grab a weight (medicine balls work best) with both hands, twist to one side & tap the weight on the ground behind you
  • -  Continue twisting from side to side with the weight, keeping your legs o ff the ground

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Booty HIIT

Workout: Repeat 5 times, for time

  • -  10 squat jumps
  • -  30 second wall sit
  • -  10 lunge jumps
  • -  30 second wall sit

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Plank HIIT

Workout: Repeat 4 times

  • -  30 seconds elbow/forearm plank
  • -  10 push ups
  • -  30 seconds right side plank
  • -  20 plank-jacks
  • -  30 seconds left side plank
  • -  30 mountain climbers
  • -  30 seconds center plank (full plank, not elbow plank)

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Power Intervals

Workout: Cardio of your choice, repeat 5 times (10 minutes total)

  • -  90 seconds sprint
  • -  30 seconds easy

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Jump Rope

Workout:

  • -  25 jump rope
  • -  30 second plank
  • -  50 jump rope
  • -  60 second plank
  • -  100 jump rope
  • -  120 second plank

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

HIIT the Hills

Do this either on a very large, steep hill, or a large flight of stairs (at least 5 stories). After each uphill sprint, the walk down to the bottom of the hill is your rest period

  • -  45 seconds uphill sprint
  • -  30 seconds uphill sprint
  • -  15 seconds uphill sprint
  • -  30 seconds uphill sprint
  • -  45 seconds uphill sprint
  • -  Repeat twice

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Power through HIIT

Repeat 5-10 times, depending on your fitness level:

  • -  90 seconds Max E ffort Cardio, your choice (run, bike, row, stairs)
  • -  Max E ffort Plank Hold
  • -  2 min rest

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Heavy HIIT

Workout: 3 rounds, for time

  • -  20 jabs (each hand)
  • -  20 knee jabs (each knee)
  • -  40 dumbbell punches (alternating hands, each hand does 20 punches)
  • -  50 jump rope

How To:

Jabs:

Stand with your feet slightly staggered, and hands raised by the sides of your face. Push o ff your back foot and snap out a punch, twisting your forearm so that your palm is facing down when it connects with the bag

Knee Jabs:

Wrap your arms around the bag at shoulder level, then bring your knee up and around to connect with the side of the bag.

Dumbbell punches:

Step away from the punching bag and hold a dumbbell in each hand. With your feet shoulder-width apart, bent your knees and plant your feet. Punch straight forward, bringing each arm to full extension, alternating arms as quickly as possible.

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Jump to HIIT

Workout: 2 rounds, for time

  • -  10 jump squats
  • -  20 plyo (jumping) push ups
  • -  30 jump lunges
  • -  40 box jumps
  • -  50 jump rope

How to scale plyo push ups:

  • -  Scale down a plyo push up like any normal push up: either perform them on an incline, or on your knees
  • -  Scale up a plyo push up by performing them on a decline, or get more “air” time by clapping your hands in-between each push up

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Row it Out

1 round, for time:

  • -  2000 meter row
  • -  50 thrusters, barbell-only (45lbs)

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Lift that HIIT

As many rounds as possible in 10 minutes:

  • -  10 deadlifts at 65% of 1RM*
  • -  10 box jumps

*1RM is short for "one-rep max". This means choose a weight that is heavy enough to make you "fail" after one rep.

How to do Deadlifts:

  • -  Stand with your feet hip-width apart, directly over a barbell
  • -  Squat down with your back straight, knees behind the toes, & grip the bar
  • -  Stand up using your legs, keeping the back straight & core tight

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Sprint to Fit

Repeat 3-5 times, depending on your fitness level:

  • -  200m sprint hard
  • -  25 burpees
  • -  30 seconds rest

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Seven Minute Abs

Workout:

  • -  1 minute Weighted plank
  • -  1 minute Spiderman pushups
  • -  30 seconds rest
  • -  1 minute V-ups
  • -  1 minute Butterfly sit ups
  • -  30 seconds rest
  • -  1 minute Plank ups
  • -  1 minute Flutter kicks

Scaling options for Spiderman Push Ups

Incline Spiderman Push Ups:

Place your hands on a raised bench or ledge, and perform the spiderman push ups in this modified position. Increasing or decreasing the angle of your body distributes more or less weight to your toes, making it easy to scale push ups to your level of fitness.

How To:

Spiderman Push Ups:

  • -  As you lower yourself to the ground, lift one leg o ff the ground and bring the knee forward to the outside of your elbow.
  • -  Replace your leg back as you rise up to end in a full plank.
  • -  Alternate legs as you perform these push ups

V-Ups:

  • -  Lay on your back and fully extend your arms & legs
  • -  In one movement, lift your arms & legs up to meet in the middle, making a “V” shape with your body
  • -  Return to a lying position & repeat

Butterfly sit ups:

  • -  Sit in a “butterfly” position: Place the bottoms of your feet together and let your knees fall out to both sides.
  • -  Keeping your legs in this position, lay back and perform sit ups as you normally would.

Plank Ups:

  • -  Begin in a standard elbow plank position
  • -  Push yourself up into a push-up plank positions on your hands
  • -  Repeat moving from the elbow plank to a push-up plank, and back.

Flutter Kicks:

  • -  Lay with your lower back on the ground, your arms at your sides, and your upper back slightly lifted up with your chin tucked.
  • -  Lift your legs o ff the floor at a 45-degree angle or less. You should not lift your legs higher than 45 degrees
  • -  “Flutter” your legs by kicking them up and down in small, tight movements like you would when swimming.

Grip strength is often overlooked, but essential to build if you want to train with heavy lifts and exercises that require hanging o ff a bar.

5 rounds of:

  • -  Row 500m at 80% e ffort
  • -  10 Power cleans
  • -  10 Pull ups

Scaling Options for Pull Ups:

  • -  Option 1: Jumping pull ups
  • -  Option 2: Inverted Rows

How to do Power Cleans:

  • -  Begin with the barbell on the ground in front of you. Bend your knees and take an overhand grip, hands placed shoulder-width apart.
  • -  Begin the lift with the legs not the back. When the barbell reaches approximately thigh-height, initiate a hip-thrust (your heels may raise o ff the ground a bit, a hip-thrust on a heavy lift takes a small “hop”.)
  • -  Use the momentum of the hip thrust to bring the barbell the rest of the way up to your shoulders.
  • -  Bend your knees and drop below the barbell to “catch” it on your shoulders (your palms should now be facing up, your fingers pointing in towards your face). In a power clean, your knees bend slightly, but not so low that your hips drop below parallel.
  • -  Straighten up completely to finish the power clean

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Burpee Boss

Burpees are arguably one of the best exercises ever. It is a multi-joint movement that trains your strength, agility, power, and flexibility.

Repeat 10 times:

  • -  1 minute burpees, 110% e ffort
  • -  1 minute light jog, 60% e ffort

Scaling options for burpees:

  • -  The only way to scale a burpee is to slow the movements down, and break them up into smaller, more manageable pieces. As long as you get from standing to laying face down to standing up again, it counts as a burpee

How to do Burpees:

  • -  From a standing position, drop and do a push up. The push up does not have to be strict- your chest & hips may come all the way down to the ground, and you may "bow" your back as you push yourself back up
  • -  Hop your legs back in, jump up as high as you can, then repeat

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Runners Rush

This workout uses running, sprints, and strength exercises to give you an intense, full-body workout.

Workout:

  • -  1 mile run, 75% e ffort
  • -  50 mountain climbers
  • -  1 minute sprint
  • -  50 walking lunges
  • -  1 minute: sprint
  • -  50 push ups
  • -  1 mile run, 75% e ffort

How to do:

Mountain Climbers:

  • -  Get in a strong push-up plank position
  • -  Bring one knee up to your elbow, then replace the foot back to plank
  • -  Alternate legs, quickly bringing your knees to your elbows and back Walking Lunges
  • -  Step forward, lunging down until your back knee lightly taps the floor
  • -  Push o ff your front leg, step your back leg forward, and descend into the next walking lunge
  • -  The wider step you take, the more di fficult the lunge is

Push Ups:

  • -  Get in a push-up plank position: Fingers should be spread wide, shoulders slightly in front of the fingers, pushing forward on your toes
  • -  Lower your chest to the ground, keeping your elbows close to your body, then rise back up.

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Super Hard Core

A strong core is the foundation to any strong body. You cannot expect your arms & legs to be strong when connected to a weak trunk!

1 round, with 30 seconds rest in-between each exercise:

  • -  50 Hollow body rocks
  • -  50 V-Ups
  • -  50 Mountain Climbers
  • -  50 Situps
  • -  L-Hang to Failure

How to do:

Hollow Body Rocks:

  • -  Lay on your back and fully extend your arms & legs
  • -  Keeping your arms glued to your ears, lift your upper body & legs o ff the floor & make a “bow” shape with your body
  • -  Rock back and forth once to complete one rep

V-Ups:

  • -  Lay on your back and fully extend your arms & legs
  • -  In one movement, lift your arms & legs up to meet in the middle, making a “V” shape with your body
  • -  Return to a laying position & repeat

L-Hang:

  • -  Hang from a bar and raise your legs to hip-height so your body is making an “L” shape
  • -  Try to keep your legs straight, and hold this position until you reach your limit

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Lats on Traps on Backs

A strong back is important for more than simply looking good! Strengthening your back muscles also improves posture, and reduces the risk of back injury

your back muscles also improves posture, and reduces the risk of back injury. 4 rounds:

  • -  10 Pull ups
  • -  10 Barbell high pulls
  • -  10 Wide Grip Lat Pulldowns
  • -  100m Farmers Walk, max weight

Scaling options for pull ups:

  • -  Option 1: Jumping pull ups, option 2: Inverted Rows

How to do:

Barbell high pulls:

  • -  Stand & grip the barbell, hands shoulder-width apart, beginning in a hang position.
  • -  Lean forward slightly, but do not let your back round. Keep your core tight
  • -  Pull the barbell up into your chest, bringing your hands to your shoulders, then lower it back down to a hang.

Farmer’s Walk:

  • -  Grab the heaviest pair of dumbbells you can hold, and walk without dropping them

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Your Best Chest

There's nothing more impressive than a nice set of pecs. Here's a workout to train your upper body.

4 rounds of:

  • -  10 Dips
  • -  10 Clapping Pushups
  • -  10 Dumbbell Flys
  • -  10 Bench Presses
  • -  Rest 2 minutes
  • -  Finisher (only do once, at the very end): 30 burpees

Scaling options:

  • -  Sub bench dips for dips
  • -  Sub hand-release push ups for clapping push ups

How to do:

Clapping push ups:

  • -  Use explosive force on the upward movement of the push up to bring your hands o ff the ground at the top and clap your hands together in-between each rep

Dumbbell Flys:

  • -  Lay with your back on a bench, a dumbbell in each hand, arms extended out to each side.
  • -  Raise your arms from the side to meet in the middle above your chest, then lower them back down

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Crazy for Cardio

This HIIT workouts is all about the cardio. If you are looking to burn fat and build explosive power, this workout is for you

5 rounds of:

  • -  1 minute max e ffort Rowing
  • -  1 minute rest
  • -  1 minute max e ffort Bike / Spin / Run (your choice)
  • -  1 minute rest
  • -  1 minute Burpees
  • -  1 minute rest
  • -  1 minute Elbow Plank

Scaling options for Burpees:

The only way to scale a burpee is to slow the movements down, and break them up into smaller, more manageable pieces. As long as you get from standing to laying face down to standing up again, it counts as a burpee

How-to do Burpees:

  • -  From a standing position, drop and do a push up, letting your chest & hips touch the ground at the bottom.
  • -  Hop your legs back in, jump up as high as you can, then repeat

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.

Stronger than Yesterday

This challenging HIIT workout was designed to strengthen your entire body through compound, multi-joint movements that are good for your bones as well as your muscles

3 rounds of:

  • -  Row 500m at 80% e ffort
  • -  30 Dive Bomber Push ups
  • -  40 Goblet Squats
  • -  10 Bench Presses
  • -  50 Weighted Russian Twists

Scaling Options for Dive Bomber push ups:

  • -  Substitute an easier push up variation such as Hindu push ups, Pike push ups, or simply traditional push ups

How to do:

Dive Bomber Push Ups:

  • -  Begin in a “downward dog” position: Hands & feet on the ground, hips high in the air
  • -  Bend your arms and lower yourself face-first towards the ground in a “nose dive” motion.
  • -  Straighten your arms allowing your back to curve up & belly brush the ground into an “upward dog” position.
  • -  Reverse the “nose dive” movement and push yourself back to the starting position

Goblet Squats:

  • -  Hold a dumbbell or Kettlebell with both hands in front of your chest while you squat

Russian Twists:

  • -  Sit on the ground and lean back, lifting your legs o ff the ground and extending them in front of you. Find your balance on your sit-bones.
  • -  Grab a weight (medicine balls work best) with both hands, twist to one side & tap the weight on the ground behind you.
  • -  Continue twisting from side to side with the weight, keeping your legs o ff the ground.

Recommended Nutritional Supplements:

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.