“TitanUp At-Home Hurricane Idalia Workout
To warm up for the Idalia Hurricane FBI workout, you only need one dumbbell. We’ll begin with three rounds of warm-up exercises. Each round consists of:
- Five strict push-ups, even if done from your knees.
- Five overhead squats, aiming to go as low as possible.
- Five one-arm rows.
- T-spine rotation – twist two to three times per side.
Repeat this warm-up for three sets to prepare yourself effectively. Set a timer for five minutes.
Now, let’s dive into the “Idalia” workout, which is a true FBI field agent training test. This workout is designed to keep them conditioned. It’s structured as follows:
- One bracket of five minutes: As many rounds as possible.
- Second bracket: One minute of rest.
- Third bracket: Repeat the five-minute AMRAP (As Many Rounds As Possible).
Start with bracket one, rest for a minute, then move on to the next bracket. Repeat this sequence twice for a total of 33 minutes of work.
You’ll need just one dumbbell or kettlebell for this full-body workout. If you have a bench, that’s great; otherwise, you can use a coffee table or even perform the exercises from the floor. All exercises are unilateral, with each set consisting of six reps.
First Round (5 Minutes):
- Six one-arm rows (weak arm first).
- Six suitcase lunges on each leg.
- Six one-arm rows on the other side.
Second Round (5 Minutes):
- Six single-leg RDLs (each side).
- Six overhead presses (each side).
- Six Sumo to high rows (each side).
Third Round (5 Minutes):
- Six kneeling half rows (each side).
- Six kneeling half rows on the other side.
- Six walking lunges on one side.
- Six walking lunges on the other side.
Remember, maintain a challenging weight and focus on maintaining intensity throughout the workout. After each five-minute round, you have a one-minute rest before the next round starts. Try to match your rounds in subsequent brackets.
This demanding workout is designed to be effective and can be completed with a single dumbbell or kettlebell. Stay safe, and feel free to comment on your experience. Stay strong through the storm!