Week 01 | Jan 2021
MONDAY
Jan 4, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Plank To Knee Taps
Station 2: 8-12 Psoas March
2 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Vertical Jumps
9 Lunges
6 Shoulder Tap Push Ups
3 Burpees
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Video Demos
VIDEO DEMOS
Plank To Knee Tap
Psoas March
Vertical Jump
Lunge
Shoulder Tap Push Up
Burpee
WORKOUT
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March
6 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Box Jumps
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Push Press
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Modifications
Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps
VIDEO DEMOS
VIDEO DEMOS
Banded Press
Banded Psoas March
Box Jump
DB Deadlift
DB Hang Power Clean
DB Push Press
WORKOUT
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
Every 2 Minutes For 6 Minutes (3 Sets):
24 Butterfly Sit Ups
6 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Box Jumps
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Push Press
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March
Substitution For 8 Back Squats:
10-12 DB Goblet Squats
Modifications
Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps
VIDEO DEMOS
VIDEO DEMOS
Back Squat
Butterfly Sit Up
Box Jump
DB Deadlift
DB Hang Power Clean
DB Push Press
Banded Press
Banded Psoas March
WORKOUT
Workout
Every 2 Minutes For 12 Minutes (6 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
50-60% Of 1rm Squat Snatch
Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
Every 2 Minutes For 6 Minutes (3 Sets):
24 Butterfly Sit Ups
6 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Box Jumps
9 Deadlifts
6 Hang Power Cleans
3 Push Press
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March
Modifications
Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps
VIDEO DEMOS
VIDEO DEMOS
Low Hang Power Snatch
Overhead Squat
Back Squat
Butterfly Sit Up
Box Jump
Deadlift
Hang Power Clean
Push Press
Banded Press
Banded Psoas March
TUESDAY
Jan 5, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Plank To Knee Taps
Station 2: 8-12 Psoas March
2 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Vertical Jumps
9 Lunges
6 Shoulder Tap Push Ups
3 Burpees
*Rest 1 Minute Between Sets*
**Pick Up Where You Left Off**
Video Demos
VIDEO DEMOS
Butt Kicker
Quick Tap
Crossbody V Up
Pike Push Up
Tricep Extension
Hollow Hold
WORKOUT
Workout
Against A 15 Minute Clock:
20 Calorie Bike
15 Alternating DB Hang Power Snatch
10 Atomic Sit Ups
*Rest 1 Minute Between Rounds*
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
10 Second Pike Hold
Modifications
Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
Substitution For 10 Atomic Sit Ups:
10 Hanging Knee Raises / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches
VIDEO DEMOS
VIDEO DEMOS
Alternating DB Hang Power Snatch
Atomic Sit Up
Pike Push Up
Banded Lat Pulldown
Pike Hold
WORKOUT
Workout
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 1-3 Strict Pull Ups
Station 2: 4-6 Single Arm DB Floor Press
Station 3: 7-9 Single Leg Banded Glute Bridges
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
1 Wall Walk
Against A 20 Minute Clock:
20 Calorie Bike
15 Alternating DB Hang Power Snatch
10 Atomic Sit Ups
*Rest 1 Minute Between Rounds*
Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
Substitution For 1 Wall Walk:
10 Second Pike Hold / 10 Second Feet Elevated Pike Hold
Modifications
Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
Substitution For 10 Atomic Sit Ups:
10 Hanging Knee Raises / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches
VIDEO DEMOS
VIDEO DEMOS
Strict Pull Up
Single Arm DB Floor Press
Single Leg Banded Glute Bridge
Pike Push Up
Banded Lat Pulldown
Wall Walk
Alternating DB Hang Power Snatch
Atomic Sit Up
WORKOUT
Workout
Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
50-60% Of 1rm Strict Press
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 1-3 Strict Pull Ups
Station 2: 4-6 Single Arm DB Floor Press
Station 3: 7-9 Single Leg Banded Glute Bridges
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
10 Second Handstand Hold
Against A 20 Minute Clock:
20 Calorie Bike
15 Hang Power Snatch
10 Hanging Knee Raises
*Rest 1 Minute Between Rounds*
Modifications
Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
Substitution For 10 Second Handstand Hold:
2 Wall Walks / 10 Second Pike Hold
Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
Substitution For 10 Hanging Knee Raises:
10 Atomic Sit Ups / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches
VIDEO DEMOS
VIDEO DEMOS
Strict Press
Push Press
Strict Pull Up
Single Arm DB Floor Press
Single Leg Banded Glute Bridge
Pike Push Up
Banded Lat Pulldown
Handstand Hold
Hang Power Snatch
Hanging Knee Raise
WEDNESDAY
Jan 6, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
5 Rounds For Time (10 Minute Time Cap):
10 Broad Jumps
10 Burpees
Every 2 Minutes For 8 Minutes (4 Sets):
15 Hands Overhead Sit ups
20 Second Hollow Hold
Video Demos
VIDEO DEMOS
Broad Jump
Burpee
Hands Overhead Sit Up
Hollow Hold
WORKOUT
Workout
Every 2 Minutes For 8 Minutes (4 Sets):
10-15 DB Bent Over Rows
20 Second Hollow Hold
*Into*
Every 2 Minutes For 8 Minutes (4 Sets):
15 DB Bicep Curls
20 Second Flutter Kicks
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees
VIDEO DEMOS
VIDEO DEMOS
DB Bent Over Row
Hollow Hold
DB Bicep Curl
Flutter Kick
DB Power Clean
Burpee
WORKOUT
Workout
Every Minute For 6 Minutes:
8-12 Front Rack Lunges
*Rest 2 Minutes*
Every Minute For 6 Minutes:
30 Seconds of Banded Monster Walk
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees
Every 2 Minutes For 8 Minutes (4 Sets):
10-15 DB Bent Over Rows
20 Second Hollow Hold
*Into*
Every 2 Minutes For 8 Minutes (4 Sets):
15 DB Bicep Curls
20 Second Flutter Kicks
VIDEO DEMOS
VIDEO DEMOS
Front Rack Lunge
Banded Monster Walk
DB Power Clean
Burpee
DB Bent Over Row
Hollow Hold
DB Bicep Curl
Flutter Kick
WORKOUT
Workout
Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
50-60% Of 1rm Squat Clean
Every Minute For 6 Minutes:
3 Front Squats
50-60% Of 1rm Squat Clean
*Rest 2 Minutes*
Every Minute For 6 Minutes:
30 Seconds of Banded Monster Walk
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees
Every 2 Minutes For 8 Minutes (4 Sets):
10-15 Supine Rows
20 Second Hollow Hold
*Into*
Every 2 Minutes For 8 Minutes (4 Sets):
15 Barbell Bicep Curls
20 Second Flutter Kicks
VIDEO DEMOS
VIDEO DEMOS
Low Hang Power Clean
Pause Front Squat
Banded Monster Walk
DB Power Clean
Burpee
Supine Row
Hollow Hold
Barbell Bicep Curl
Flutter Kick
THURSDAY
Jan 7, 2021
REST DAY DEMOS
REST DAY
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving
Hamstring Flow
Lower Back Flow
FRIDAY
Jan 8, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
2 Sets:
Against A 2 Minute Clock:
Pop Squats
Max Wall Sit Hold
*Rest 1 Minute Between Sets*
*Rest 2 Minutes*
Max Effort:
2 Minute Plank Hold
As Many Rounds As Possible In 8 Minutes:
20 Spider Climbers
10 Lunges
10 Push Ups
Video Demos
VIDEO DEMOS
Pop Squat
Wall Sit Hold
Plank Hold
Spider Climber
Lunge
Push Up
WORKOUT
Workout
3 Sets:
Against A 2 Minute Clock:
20 KB Swings
Max Weighted Wall Sit Hold
* Rest 1 Minute Between Sets*
*Rest 2 Minutes*
Max Effort:
5 Minute Plank Hold
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups
Modifications
Substitution For 20 KB Swings:
20 Banded KB Swings
Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups
VIDEO DEMOS
VIDEO DEMOS
KB Swing
Weighted Wall Sit Hold
Plank Hold
DB Front Rack Lunge
DB Push Up
WORKOUT
Workout
Every 90 Seconds For 9 Minutes (6 Sets):
8 Deadlifts
45-55% Of 1rm Deadlift
3 Sets:
Against A 2 Minute Clock:
20 Banded KB Swings
Max Weighted Wall Sit Hold
* Rest 1 Minute Between Sets*
*Rest 2 Minutes*
Max Effort:
5 Minute Plank Hold
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups
Modifications
Substitution For 8 Deadlifts:
10-12 DB Deadlifts
Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups
VIDEO DEMOS
VIDEO DEMOS
Deadlift
Banded KB Swing
Weighted Wall Sit Hold
Plank Hold
DB Front Rack Lunge
DB Push Up
WORKOUT
Workout
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
45-55% Of 1rm Deadlift
5 Sets:
5 Thrusters
10 Banded Press
Build To A Heavy 5 Rep
3 Sets:
Against A 2 Minute Clock:
20 Banded KB Swings
Max Weighted Wall Sit Hold
* Rest 1 Minute Between Sets*
*Rest 2 Minutes*
Max Effort:
5 Minute Plank Hold
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups
Modifications
Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups
VIDEO DEMOS
VIDEO DEMOS
Deadlift
Thruster
Banded Press
Banded KB Swing
Weighted Wall Sit Hold
Plank Hold
Front Rack Lunge
DB Push Up
SATURDAY
Jan 9, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
For Time (20 Minute Time Cap):
21-18-15-12-9-6-3
Floor Touch To Jumps
Down Ups
*200m Run After Each Round*
Modifications
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists
Video Demos
VIDEO DEMOS
WORKOUT
Workout
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
For Time (20 Minute Time Cap):
21-18-15-12-9-6-3
Floor Touch To Jumps
Down Ups
*200m Run After Each Round*
Modifications
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists
VIDEO DEMOS
VIDEO DEMOS
Banded Glute Bridge
Alternating DB Bench Press:
Banded Side Step
Floor Touch To Jump
Down Up
WORKOUT
Workout
5 Sets:
5 Broad Jumps
8 Alternating Cossack Squats
*Rest As Needed*
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
For Time (30 Minute Time Cap):
21-18-15-12-9-6-3
DB Front Squats
Burpee Over DB
*200m Run After Each Round*
Modifications
|
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists
|
VIDEO DEMOS
VIDEO DEMOS
Broad Jump
Alternating Cossack Squat
Banded Glute Bridge
Alternating DB Bench Press
Banded Side Step
DB Front Squat
Burpee Over DB
WORKOUT
Workout
5 Sets:
5 Broad Jumps
8 Alternating Cossack Squats
*Rest As Needed*
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
*Rest 2 Minutes*
4 Sets:
20 Seconds of Handstand Hold:
*40 Seconds Rest Between Sets*
For Time (30 Minute Time Cap):
21-18-15-12-9-6-3
Front Squats
Bar Facing Burpees
*200m Run After Each Round*
Modifications
Substitution For 20 Second Handstand Hold:
20 Second Feet Elevated Pike Hold / 2 Wall Walks / 20 Second Pike Hold
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists
VIDEO DEMOS
VIDEO DEMOS
Broad Jump
Alternating Cossack Squat
Banded Glute Bridge
Alternating DB Bench Press
Banded Side Step
Handstand Hold
Front Squat
Bar Facing Burpee
SUNDAY
Jan 10, 2021
REST DAY DEMOS
REST DAY
Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
If you still plan to exercise then please click on a previous calendar day to select a new workout.
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
#staymoving