Week 02 | Jan 2021
MONDAY
Jan 11, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
3 Sets:
Against A 2 Minute Clock:
8 Jumping Lunges
Max Butterfly Sit Ups
*Rest 30 Seconds Between Sets*
2 Sets:
As Many Rounds As Possible In 4 Minutes:
16 Floor Touch To Jumps
8 Burpees
16 Mountain Climbers
*Rest 1 Minute Between Sets*
Video Demos
VIDEO DEMOS
Jumping Lunge
Butterfly Sit Up
Floor Touch To Jump
Burpee
Mountain Climber
WORKOUT
Workout
3 Sets:
Against A 2 Minute Clock:
8 DB Reverse Lunges
Max Butterfly Sit Ups
*Rest 30 Seconds Between Sets*
2 Sets:
As Many Rounds As Possible In 8 Minutes:
8 DB Thrusters
8 Burpees Over DB
8 Box Step Ups
*Rest 3 Minutes Between Sets*
Substitution For
8 Box Step Ups:
12 Vertical Jumps / 12 Pop Squats
VIDEO DEMOS
VIDEO DEMOS
DB Reverse Lunge
Butterfly Sit Up
DB Thruster
Burpee Over DB
Box Step Up
WORKOUT
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Box Switch Jumps
20 Double Unders / 40 Single Unders
*Rest The Remainder Of The Time*
50-60% Of 1rm Back Squat
2 Sets:
As Many Rounds As Possible In 8 Minutes:
8 DB Thrusters
8 Burpees Over DB
8 Box Step Ups
*Rest 3 Minutes Between Sets*
3 Sets:
Against A 2 Minute Clock:
8 DB Reverse Lunges
Max Butterfly Sit Ups
*Rest 30 Seconds Between Sets*
Substitution For
6 Back Squats:
12 Pause Air Squats / 12 Hold At Top Glute Bridge
4 Box Switch Jumps:
6 Spider Climbers / 6 Floor Touch To Jumps
20 Double Unders / 40 Single Unders:
40 Bicycles / 40 Mountain Climber Twists
8 Box Step Ups:
12 Vertical Jumps / 12 Pop Squats
VIDEO DEMOS
VIDEO DEMOS
Back Squat
Box Switch Jump
Double Unders
Single Unders
DB Thruster
Burpee Over DB
Box Step Up
DB Reverse Lunge
Butterfly Sit Up
WORKOUT
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Box Switch Jumps
20 Double Unders / 40 Single Unders
*Rest The Remainder Of The Time*
50-60% Of 1rm Back Squat
2 Sets:
As Many Rounds As Possible In 8 Minutes:
8 DB Thrusters
8 Burpees Over DB
8 Box Step Ups
*Rest 3 Minutes Between Sets*
3 Sets:
Against A 2 Minute Clock:
8 DB Reverse Lunges
Max Butterfly Sit Ups
*Rest 30 Seconds Between Sets*
Modifications
Substitution For
6 Back Squats:
12 Pause Air Squats / 12 Hold At Top Glute Bridge
4 Box Switch Jumps:
6 Spider Climbers / 6 Floor Touch To Jumps
20 Double Unders / 40 Single Unders:
40 Bicycles / 40 Mountain Climber Twists
8 Box Step Ups:
12 Vertical Jumps / 12 Pop Squats
VIDEO DEMOS
VIDEO DEMOS
Back Squat
Box Switch Jump
Double Unders
Single Unders
DB Thruster
Burpee Over DB
Box Step Up
DB Reverse Lunge
Butterfly Sit Up
TUESDAY
Jan 12, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
3 Rounds For Time (10 Minute Time Cap):
200 Meter Run
10 Elevated Plyo Push Ups
15 High Knees + 15 Butt Kickers
10 Pop Squats
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 45 Second Wall Sit Hold
Station 2: 45 Second Plank To Knee Taps
Station 3: 45 Second Broad Jumps
Station 4: 45 Second High Plank Hold
Video Demos
VIDEO DEMOS
Elevated Plyo Push Up
High Knee
Butt Kicker
Pop Squat
Wall Sit Hold
Plank To Knee Tap
Broad Jump
High Plank Hold
WORKOUT
Workout
3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
Substitution For
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks
VIDEO DEMOS
VIDEO DEMOS
Burpee
Double DB Snatch
DB Push Up
DB Skull Crusher
Weighted Glute Bridge
DB Lateral Raise
DB Single Arm Bent Over Row
WORKOUT
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
20 Second Bar Hang
5 Strict Pull Ups
4 Pike Push Ups
*Rest The Remainder Of The Time*
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups
Modifications
Substitution For
20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Superman Hold
5 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks
VIDEO DEMOS
VIDEO DEMOS
Bar Hang
Strict Pull Up
Pike Push Up
DB Skull Crusher
Weighted Glute Bridge
DB Lateral Raise
DB Single Arm Bent Over Row
Burpee
Double DB Snatch
DB Push Up
WORKOUT
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
20 Second Bar Hang
5 Strict Pull Ups
4 Pike Push Ups
*Rest The Remainder Of The Time*
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 10 DB Skull Crushers
Station 2: 10 Weighted Glute Bridges
Station 3: 10 DB Lateral Raises
Station 4: 10 DB Single Arm Bent Over Rows (Each Side)
3 Rounds For Time (20 Minute Time Cap):
400 Meter Row
10 Burpees
15 Double DB Snatches
20 DB Push Ups
Modifications
Substitution For
20 Second Bar Hang:
20 Second Hollow Hold / 20 Second Superman Hold
5 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
400m Row:
20 Calorie On Any Machine / 400m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks
VIDEO DEMOS
VIDEO DEMOS
Bar Hang
Strict Pull Up
Pike Push Up
DB Skull Crusher
Weighted Glute Bridge
DB Lateral Raise
DB Single Arm Bent Over Row
Burpee
Double DB Snatch
DB Push Up
WEDNESDAY
Jan 13, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
3 Sets:
30 Seconds Max Reps:
Bodyweight Tricep Extensions
Bodyweight Front Raises
Tuck Jumps
*Rest 30 Seconds Between Each Movement*
Against A 10 Minute Time Clock:
10 Reverse Lunge To Knee Jump (Each Side)
15 Down Ups
20 Bodyweight Bent Over Lateral Raises
*Rest 1 Minute Between Rounds*
Video Demos
VIDEO DEMOS
Bodyweight Tricep Extension
Bodyweight Front Raise
Tuck Jump
Reverse Lunge To Knee Jump
Down Up
Bodyweight Bent Over Lateral Raise
WORKOUT
Workout
3 Sets:
30 Seconds Max Reps:
DB Tricep Extensions
DB Front Raises
DB Tate Press
*Rest 30 Seconds Between Each Movement*
Against A 15 Minute Time Clock:
10 DB Hang Power Cleans
15 Calorie Bike
20 Mountain Climbers
*Rest 1 Minute Between Rounds*
Substitution For
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 75 Plank Jacks / 30 Butterfly Sit Ups / 15 Burpees
VIDEO DEMOS
VIDEO DEMOS
DB Tricep Extension
DB Front Raise
DB Tate Press
DB Hang Power Clean
Mountain Cimber
WORKOUT
Workout
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Lat Pull Downs
Station 2: 5 DB Front Squats
Station 3: 20-24 Quick Taps
Against A 15 Minute Time Clock:
10 Hang Power Cleans
15 Calorie Bike
20 DB Renegade Rows
*Rest 1 Minute Between Rounds*
3 Sets:
30 Seconds Max Reps:
DB Tricep Extensions
DB Front Raises
DB Tate Press
*Rest 30 Seconds Between Each Movement*
Modifications
Substitution For
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 100 Mountain Climber Twists / 30 Butterfly Sit Ups / 15 Burpees
VIDEO DEMOS
VIDEO DEMOS
Banded Lat PullDown
DB Front Squat
Quick Tap
DB Renegade Row
DB Tricep Extension
DB Front Raise
DB Tate Press
WORKOUT
Workout
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Lat Pull Downs
Station 2: 5 DB Front Squats
Station 3: 20-24 Quick Taps
Against A 15 Minute Time Clock:
10 Hang Power Cleans
15 Calorie Bike
20 DB Renegade Rows
*Rest 1 Minute Between Rounds*
3 Sets:
30 Seconds Max Reps:
DB Tricep Extensions
DB Front Raises
DB Tate Press
*Rest 30 Seconds Between Each Movement*
Modifications
Substitution For
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 100 Mountain Climber Twists / 30 Butterfly Sit Ups / 15 Burpees
VIDEO DEMOS
VIDEO DEMOS
Banded Lat PullDown
DB Front Squat
Quick Tap
DB Renegade Row
DB Tricep Extension
DB Front Raise
DB Tate Press
THURSDAY
Jan 14, 2021
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
REST DAY DEMOS
Hamstring Flow
Lower Back Flow
FRIDAY
Jan 15, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
Buy In:
100 Meter Run
3 Sets:
8 Bench Dips
8 Single Leg Romanian Deadlifts (Each Side)
8 Lateral Step Ups (Each Side)
Buy Out:
100 Meter Run
Every Minute For 4 Minutes:
20-30 Second High Plank Hold
*Into*
Every Minute For 4 Minutes:
20-30 Seconds Russian Twists
Video Demos
VIDEO DEMOS
Bench Dip
https://youtu.be/sbKPRzlkJgo
Single Leg Romanian Deadlift
https://youtu.be/oouOHzqYhi0
Lateral Step Up
https://youtu.be/edo0skVCpsY
High Plank Hold
https://youtu.be/ujn5Wh0wDVQ
Russian Twist
https://youtu.be/MNYz1CiJA2g
WORKOUT
Workout
For Time (12 Minute Time Cap):
50-40-30-20-10
Double Unders / Single Unders
Butterfly Sit Ups
*Rest 3 Minutes*
For Time (12 Minute Time Cap):
21-15-9
DB Thrusters
DB Renegade Rows
Substitution For Double
Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
Mountain Climbers / Bicycle Kicks / Plank Jacks / Jumping Lunges / Air Squats
VIDEO DEMOS
VIDEO DEMOS
Double Unders
https://youtu.be/SqGUx2OolfM
Single Unders
https://youtu.be/lzDV6Az0Sfg
Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU
DB Thruster
https://youtu.be/8yPcDDvWqsE
DB Renegade Row
https://youtu.be/6DkSfh3ZLj0
https://youtu.be/SqGUx2OolfM
Single Unders
https://youtu.be/lzDV6Az0Sfg
Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU
DB Thruster
https://youtu.be/8yPcDDvWqsE
DB Renegade Row
https://youtu.be/6DkSfh3ZLj0
WORKOUT
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
6 DB Thrusters
*Rest 2 Minutes*
Every Minute For 6 Minutes:
6 Alternating Weighted Cossack Squats
Buy In:
45-60 Seconds DB Front Rack Hold
3 Sets:
8 DB Hammer Curls
8 DB Death March
8 DB Sumo Squat Romanian Deadlifts
Buy Out:
45-60 Seconds DB Front Rack Hold
Every Minute For 5 Minutes:
4-6 DB Man Makers
*Into*
Every Minute For 5 Minutes:
8-10 KB Swings
VIDEO DEMOS
VIDEO DEMOS
DB Thruster
https://youtu.be/8yPcDDvWqsE
Weighted Cossack Squat
https://youtu.be/jHDfTK8Ij5U
DB Front Rack Hold
https://youtu.be/LO5wPSo4h88
DB Hammer Curl
https://youtu.be/EUhyoiAuh3w
DB Death March
https://youtu.be/ksstmpzOS6E
DB Sumo Squat Romanian Deadlift
https://youtu.be/QjQbYNFzYOk
DB Man Maker
https://youtu.be/_6vbOXBLCD4
KB Swing
https://youtu.be/DWB0TmruJuA
WORKOUT
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-8 High Box Jumps
Station 2: 30-40 Russian Twists
5 Sets:
6 1-1-2 DB Bench Press
10 Crossbody V Ups
Unders 20-30 Second Wall Sit Hold
*Rest As Needed*
For Time (12 Minute Time Cap):
50-40-30-20-10
Double Unders / Single Unders
Butterfly Sit Ups
*Rest 3 Minutes*
For Time (12 Minute Time Cap):
15-12-9
DB Thrusters
Strict Pull Ups
Modifications
Substitution For
6-8 High Box Jumps:
8-10 Floor Touch To Jumps / 8-10 Vertical Jumps / 6-8 Broad Jumps
Double Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
Mountain Climbers / Bicycle Kicks / Plank Jacks / Jumping Lunges / Air Squats
Strict Pull Ups:
21 / 15 / 9 Reps Of:
DB Bent Over Row / DB Lateral Raise / DB Upright Rows / DB Front Raise
VIDEO DEMOS
VIDEO DEMOS
High Box Jump
https://youtu.be/rNaluifn1BA
Russian Twist
https://youtu.be/MNYz1CiJA2g
1-1-2 DB Bench Press
https://youtu.be/GhXQtW2xPro
Crossbody V Up
https://youtu.be/NUzbowAUzBE
Wall Sit Hold
https://youtu.be/xKWl6F2vwvY
Double Unders
https://youtu.be/SqGUx2OolfM
Single Unders
https://youtu.be/lzDV6Az0Sfg
Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU
DB Thruster
https://youtu.be/8yPcDDvWqsE
Strict Pull Up
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/rNaluifn1BA
Russian Twist
https://youtu.be/MNYz1CiJA2g
1-1-2 DB Bench Press
https://youtu.be/GhXQtW2xPro
Crossbody V Up
https://youtu.be/NUzbowAUzBE
Wall Sit Hold
https://youtu.be/xKWl6F2vwvY
Double Unders
https://youtu.be/SqGUx2OolfM
Single Unders
https://youtu.be/lzDV6Az0Sfg
Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU
DB Thruster
https://youtu.be/8yPcDDvWqsE
Strict Pull Up
https://youtu.be/FcQ1t9hUL5M
SATURDAY
Jan 16, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
WORKOUT
Workout
For Time (8 Minute Time Cap):
50-40-30-20-10
Quick Taps
Butterfly Sit Ups
*Rest 3 Minutes*
For Time (8 Minute Time Cap):
21-15-9
Pop Squats
Plank To Knee Taps
Video Demos
VIDEO DEMOS
Quick Tap
https://youtu.be/9LvOkFm-aDA
Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU
Pop Squat
https://youtu.be/88ar-MUh2ro
Plank To Knee Tap
https://youtu.be/2EijNlDVDro
https://youtu.be/9LvOkFm-aDA
Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU
Pop Squat
https://youtu.be/88ar-MUh2ro
Plank To Knee Tap
https://youtu.be/2EijNlDVDro
WORKOUT
Workout
Buy In:
45-60 Seconds DB Front Rack Hold
3 Sets:
8 DB Hammer Curls
8 DB Death March
8 DB Sumo Squat Romanian Deadlifts
Buy Out:
45-60 Seconds DB Front Rack Hold
Every Minute For 5 Minutes:
4-6 DB Man Makers
*Into*
Every Minute For 5 Minutes:
8-10 KB Swings
VIDEO DEMOS
VIDEO DEMOS
DB Front Rack Hold
https://youtu.be/LO5wPSo4h88
DB Hammer Curl
https://youtu.be/EUhyoiAuh3w
DB Death March
https://youtu.be/ksstmpzOS6E
DB Sumo Squat
Romanian Deadlift
https://youtu.be/QjQbYNFzYOk
DB Man Maker
https://youtu.be/_6vbOXBLCD4
KB Swing
https://youtu.be/DWB0TmruJuA
WORKOUT
Workout
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 6-8 High Box Jumps
Station 2: 30-40 Russian Twists
5 Sets:
6 1-1-2 DB Bench Press
10 Crossbody V Ups
Unders 20-30 Second Wall Sit Hold
*Rest As Needed*
For Time (12 Minute Time Cap):
50-40-30-20-10
Double Unders / Single Unders
Butterfly Sit Ups
*Rest 3 Minutes*
For Time (12 Minute Time Cap):
15-12-9
DB Thrusters
Strict Pull Ups
Modifications
Substitution For
6-8 High Box Jumps:
8-10 Floor Touch To Jumps / 8-10 Vertical Jumps / 6-8 Broad Jumps
Double Unders / Single Unders:
50 / 40 / 30 / 20 / 10 Reps Of:
Mountain Climbers / Bicycle Kicks / Plank Jacks / Jumping Lunges / Air Squats
Strict Pull Ups:
21 / 15 / 9 Reps Of:
DB Bent Over Row / DB Lateral Raise / DB Upright Rows / DB Front Raise
VIDEO DEMOS
VIDEO DEMOS
High Box Jump
https://youtu.be/rNaluifn1BA
Russian Twist
https://youtu.be/MNYz1CiJA2g
1-1-2 DB Bench Press
https://youtu.be/GhXQtW2xPro
Crossbody V Up
https://youtu.be/NUzbowAUzBE
Wall Sit Hold
https://youtu.be/xKWl6F2vwvY
Double Unders
https://youtu.be/SqGUx2OolfM
Single Unders
https://youtu.be/lzDV6Az0Sfg
Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU
DB Thruster
https://youtu.be/8yPcDDvWqsE
Strict Pull Up
https://youtu.be/FcQ1t9hUL5M
https://youtu.be/rNaluifn1BA
Russian Twist
https://youtu.be/MNYz1CiJA2g
1-1-2 DB Bench Press
https://youtu.be/GhXQtW2xPro
Crossbody V Up
https://youtu.be/NUzbowAUzBE
Wall Sit Hold
https://youtu.be/xKWl6F2vwvY
Double Unders
https://youtu.be/SqGUx2OolfM
Single Unders
https://youtu.be/lzDV6Az0Sfg
Butterfly Sit Ups
https://youtu.be/ZY1j46ozHHU
DB Thruster
https://youtu.be/8yPcDDvWqsE
Strict Pull Up
https://youtu.be/FcQ1t9hUL5M
WORKOUT
Workout
Every 2 Minutes For 6 Minutes (3 Sets):
6 DB Thrusters
*Rest 2 Minutes*
Every Minute For 6 Minutes:
6 Alternating Weighted Cossack Squats
Buy In:
45-60 Seconds DB Front Rack Hold
3 Sets:
8 DB Hammer Curls
8 DB Death March
8 DB Sumo Squat Romanian Deadlifts
Buy Out:
45-60 Seconds DB Front Rack Hold
Warm-up
Every Minute For 5 Minutes:
4-6 DB Man Makers
*Into*
Every Minute For 5 Minutes:
8-10 KB Swings
VIDEO DEMOS
VIDEO DEMOS
DB Thruster
https://youtu.be/8yPcDDvWqsE
Weighted Cossack Squat
https://youtu.be/jHDfTK8Ij5U
DB Front Rack Hold
https://youtu.be/LO5wPSo4h88
DB Hammer Curl
https://youtu.be/EUhyoiAuh3w
DB Death March
https://youtu.be/ksstmpzOS6E
DB Sumo Squat Romanian Deadlift
https://youtu.be/QjQbYNFzYOk
DB Man Maker
https://youtu.be/_6vbOXBLCD4
KB Swing
https://youtu.be/DWB0TmruJuA
SUNDAY
Jan 17, 2021
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