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MASHUP
  • Home
  • Become a Coach
    • Coaches Materials
    • Manual >
      • Development & Background
      • Science of MASHUP
      • VIIT Components
      • Benefits of MASHUP
      • Safety
      • Programming
      • Creating Workouts
      • Creating Workouts Continued >
        • Agility & Strength
        • Holistic Interval Training
        • High-Intensity Intervals
        • Mind/Body
      • Tenets of Health
      • Next Steps
  • Learn More

​Welcome Coaches!
Experience
MASHUP® in 15, 30 or 45-minutes!  
Maximize Results in Less Time with Three Workouts in One:
​Mindbody, Agility & Strength, HIIT

15-minute MASHUP®

In this MASHUP® Sprint, you will begin with 2 Agility & Strength exercises for your warm-up, followed by 2 High-intensity Intervals, followed by 1 MindBody exercise that serves as your active recovery/cool down at the end of each round. You will repeat this circuit three times. 
Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. 

Equipment recommended: A pair of medium dumbbells and a yoga mat is optional. Any MASHUP® workout can be done with bodyweight by following the same movements. 

30-minute MASHUP®

In this MASHUP® Tempo, you will begin with 5 Agility & Strength exercises for your warm-up, followed by 5 High-intensity Intervals (HIIT), followed by 5 MindBody exercises that serve as your active recovery/cool down after each HIIT segment. You will go through this circuit twice. 
Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. 
​
Equipment recommended: A pair of medium dumbbells and a yoga mat is optional. Any MASHUP® workout can be done with bodyweight by following the same movements. 

45-minute MASHUP®

This MASHUP® Endurance takes you through 15 minutes of Agility & Strength followed by 15 minutes of HIIT, and finishes with 15 minutes of MindBody exercises that serve as your core strength and active recovery/cool down. Your first round of Agility & Strength is your warm-up. Three levels will be demonstrated for every exercise. Level 1 never has to run jump or get on the floor. You are encouraged to switch between the levels as needed to either sustain yourself to the end of a particular exercise or challenge yourself. 
​
Equipment recommended: A pair of medium dumbbells and a yoga mat is optional. Any MASHUP® workout can be done with bodyweight by following the same movements. ​



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  • Home
  • Become a Coach
    • Coaches Materials
    • Manual >
      • Development & Background
      • Science of MASHUP
      • VIIT Components
      • Benefits of MASHUP
      • Safety
      • Programming
      • Creating Workouts
      • Creating Workouts Continued >
        • Agility & Strength
        • Holistic Interval Training
        • High-Intensity Intervals
        • Mind/Body
      • Tenets of Health
      • Next Steps
  • Learn More