Week 05 | Feb 2021

MONDAY

Feb 01, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Sets:
Against A 2 Minute Clock:
10 Pop Squats
Max Heel Crunches
 
*Rest 30 Seconds Between Sets*
 
2 Sets:
As Many Rounds As Possible In 5 Minutes:
7 Hands Overhead Sit Up
14 Lunges
7 Hands Overhead Sit Up
14 Floor Touch To Jumps
 
*Rest 2 Minutes Between Sets*

Modifications

Video Demos

VIDEO DEMOS

WORKOUT

Workout

4 Sets:
Against A 2 Minute Clock:
15-20 V-Ups
Max Heel Crunches
 
*Rest 30 Seconds Between Sets*
 
2 Sets:
As Many Rounds As Possible In 7 Minutes:
7 Hands Overhead Sit Up
14 DB Front Rack Lunges
7 Hands Overhead Sit Up
7 DB Front Squats
 
*Rest 3 Minutes Between Sets*

Modifications

Substitution For 15-20 V Ups:
14-16 Crossbody V Ups / 15-20 Tuck Ups / 14-16 Alternating Tuck Up

VIDEO DEMOS

VIDEO DEMOS

V Up:
 
Heel Crunch:
 
Hands Overhead Sit Up:
 
DB Front Rack Lunge:
 
DB Front Squat:

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Weighted Box Step Ups
6 Down Ups
 
*Rest The Remainder Of The Time*
 
65% Of 1rm Back Squat
 
2 Sets:
As Many Rounds As Possible In 7 Minutes:
7 Hands Overhead Sit Up
14 DB Front Rack Lunges
7 Hands Overhead Sit Up
7 DB Front Squats
 
*Rest 3 Minutes Between Sets*
 
4 Sets:
Against A 2 Minute Clock:
15-20 V-Ups
Max Heel Crunches
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 6 Back Squats:
12 DB Front Squats / 12 DB Goblet Squats / 12 DB Front Rack Lunges / 24 Pop Squats
 
Substitution For 4 Weighted Box Step Ups:
6 DB Front Squats / 6 DB Goblet Squats

VIDEO DEMOS

VIDEO DEMOS

Back Squat:
 
Weighted Box Step Over:
 
Down Up:
 
Hands Overhead Sit Up:
 
DB Front Rack Lunge:
 
DB Front Squat:
 
V Up:
 
Heel Crunch:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch
60-70% Of 1rm Snatch
 
Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Weighted Box Step Ups
6 Down Ups
 
*Rest The Remainder Of The Time*
 
65% Of 1rm Back Squat
 
2 Sets:
As Many Rounds As Possible In 7 Minutes:
7 Hands Overhead Sit Up
14 Back Rack Lunges
7 Hands Overhead Sit Up
7 Back Squats
 
*Rest 3 Minutes Between Sets*
 
4 Sets:
Against A 2 Minute Clock:
15-20 V-Ups
Max Heel Crunches
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 4 Weighted Box Step Ups:
6 DB Front Squats / 6 DB Goblet Squats

VIDEO DEMOS

VIDEO DEMOS

High Hang Power Snatch:
 
Low Hang Power Snatch:
 
Power Snatch:
 
Back Squat:
 
Weighted Box Step Over:
 
Down Up:
 
Hands Overhead Sit Up:
 
Back Rack Lunge:
 
V Up:
 
Heel Crunch:

TUESDAY

Feb 02, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Rounds For Time (10 Minute Time Cap):
200 Meter Run
10 Vertical Jumps
15 Down Up High Knees
20 Quick Taps
 
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 10 Bent Over Lateral Raises
Station 2: 30-40 Second Spider Climbers
Station 3: 6 Single Leg Glute Bridge (Each Side)
Station 4: 30-40 Second Flutter Kicks

Modifications

Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees

Video Demos

VIDEO DEMOS

Vertical Jump:
 
Down Up High Knee:
 
Quick Tap:
 
Bent Over Lateral Raise:
 
Spider Climber:
 
Single Leg Glute Bridge:
 
Flutter Kick:

WORKOUT

Workout

3 Rounds For Time (18 Minute Time Cap):
200 Meter Run
10 DB Box Step Ups
15 Down Up Devils Press
20 Double Unders / 40 Single Unders
 
 
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 10 DB Bent Over Lateral Raises
Station 2: 30-40 Second Spider Climbers
Station 3: 6 Single Leg Glute Bridge (Each Side)
Station 4: 4 DB Side Bends (Each Side)

Modifications

Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees
 
Substitution For 10 DB Box Step Ups:
10 DB Front Squats / 10 Box Step Ups / 10 DB Front Rack Lunges / 20 Jumping Air Squats
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Plank Jacks / 40 Jumping Jacks / 40 High Knees / 40 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

DB Box Step Up:
 
Down Up Devils Press:
 
Double Unders:
 
Single Unders:
 
DB Bent Over Lateral Raise:
 
Spider Climber:
 
Single Leg Glute Bridge:
 
DB Side Bend:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Supinated Strict Pull Ups
10-15 Second Chin Up Hold
5 Broad Jumps
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 10 Minutes (2 Sets):
 
Station 1: 10 DB Bent Over Lateral Raises
Station 2: 30-40 Second Bar Hang
Station 3: 6 Single Leg Glute Bridge (Each Side)
Station 4: 4 DB Side Bends (Each Side)
Station 5: 20-30 Second Hollow Hold
 
3 Rounds For Time (20 Minute Time Cap):
200 Meter Run
10 DB Box Step Ups
15 Down Up Devils Press
20 Double Unders / 40 Single Unders

Modifications

Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 10-15 Second Chin Up Hold:
20 Second DB Bicep Curl Hold / 20 Second Hollow Hold / 20 Second DB Upright Row Hold
 
Substitution For 30-40 Second Bar Hang:
30-40 Second Superman Hold / 30-40 Second Flutter Kicks
 
Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees
 
Substitution For 10 DB Box Step Ups:
10 DB Front Squats / 10 Box Step Ups / 10 DB Front Rack Lunges / 20 Jumping Air Squats
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Plank Jacks / 40 Jumping Jacks / 40 High Knees / 40 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

Strict Pull Up:
 
Chin Up Hold:
 
Broad Jump:
 
DB Bent Over Lateral Raise:
 
Bar Hang:
 
Single Leg Glute Bridge:
 
DB Side Bend:
 
Hollow Hold:
 
DB Box Step Up:
 
Down Up Devils Press:
 
Double Unders:
 
Single Unders:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Push Jerk + 3 Split Jerk
65-70% Of 1rm Push Jerk
 
Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Supinated Strict Pull Ups
10-15 Second Chin Up Hold
5 Broad Jumps
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 10 Minutes (2 Sets):
Station 1: 10 DB Bent Over Lateral Raises
Station 2: 30-40 Second Bar Hang
Station 3: 6 Heel Tap Step Downs (Each Side)
Station 4: 4 DB Side Bends (Each Side)
Station 5: 20-30 Second Hollow Hold
 
3 Rounds For Time (20 Minute Time Cap):
200 Meter Run
10 DB Box Step Ups
15 Down Up Devils Press
20 Double Unders / 40 Single Unders

Modifications

Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 10-15 Second Chin Up Hold:
20 Second DB Bicep Curl Hold / 20 Second Hollow Hold / 20 Second DB Upright Row Hold
 
Substitution For 30-40 Second Bar Hang:
30-40 Second Superman Hold / 30-40 Second Flutter Kicks
 
Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees
 
Substitution For 10 DB Box Step Ups:
10 DB Front Squats / 10 Box Step Ups / 10 DB Front Rack Lunges / 20 Jumping Air Squats
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Plank Jacks / 40 Jumping Jacks / 40 High Knees / 40 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

Push Jerk:
 
Split Jerk:
 
Strict Pull Up:
 
Chin Up Hold:
 
Broad Jump:
 
DB Bent Over Lateral Raise:
 
Bar Hang:
 
Heel Tap Step Down:
 
DB Side Bend:
 
Hollow Hold:
 
DB Box Step Up:
 
Down Up Devils Press:
 
Double Unders:
 
Single Unders:

WEDNESDAY

Feb 03, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Against A 10 Minute Time Clock:
50 Mountain Climbers
15 Deadlift Jumps
10 Broad Jumps
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Atomic Sit Ups
Pike Push Ups
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution for 30 Seconds Max Reps Pike Push Ups:
Concept 2 Pike Ups / Pike Hold / V Ups

Video Demos

VIDEO DEMOS

WORKOUT

Workout

3 Sets:
30 Seconds Max Reps:
Banded Frog Pumps
Pike Push Ups
Alternating DB Bench Press
 
*Rest 30 Seconds Between Each Movement*
 
Against A 15 Minute Time Clock:
10 Calorie Bike
15 KB Deadlifts
10 KB Swings
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 30 Atomic Sit Ups / 20 Burpees / 30 Down Ups
 
Substitution for 30 Seconds Max Reps Pike Push Ups:
Concept 2 Pike Ups / Pike Hold / V Ups

VIDEO DEMOS

VIDEO DEMOS

Banded Frog Pump:
 
Pike Push Up:
 
Alternating DB Bench Press:
 
KB Deadlift:
 
KB Swing:

WORKOUT

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Tricep Extensions
Station 2: 10 DB Front Squats
Station 3: 10-12 Banded Rows
 
Against A 15 Minute Time Clock:
10 Calorie Bike
15 KB Deadlifts
10 KB Swings
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Banded Frog Pumps
Pike Push Ups
Alternating DB Bench Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 30 Atomic Sit Ups / 20 Burpees / 30 Down Ups
 
Substitution for 30 Seconds Max Reps Pike Push Ups:
Concept 2 Pike Ups / Pike Hold / V Ups

VIDEO DEMOS

VIDEO DEMOS

Banded Tricep Extensions:
 
DB Front Squat:
 
Banded Row:
 
KB Deadlift:
 
KB Swing:
 
Banded Frog Pump:
 
Pike Push Up:
 
Alternating DB Bench Press:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean
 
65-70% Of 1rm Power Clean
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Tricep Extensions
Station 2: 5 Front Squats
Station 3: 10-12 Banded Rows
 
60-70% Of 1rm Front Squat
 
Against A 15 Minute Time Clock:
10 Calorie Bike
15 KB Deadlifts
10 KB Swings
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Banded Frog Pumps
Concept 2 Pike Ups
Alternating DB Bench Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 30 Atomic Sit Ups / 20 Burpees / 30 Down Ups
 
Substitution for 30 Seconds Max Reps Concept 2 Pike Ups:
Pike Push Ups / Pike Hold / V Ups

VIDEO DEMOS

VIDEO DEMOS

High Hang Power Clean:
 
Low Hang Power Clean:
 
Power Clean:
 
Banded Tricep Extensions:
 
Front Squat:
 
Banded Row:
 
KB Deadlift:
 
KB Swing:
 
Banded Frog Pump:
 
Concept 2 Pike Up:
 
Alternating DB Bench Press:

THURSDAY

Feb 04, 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

Feb 05, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Buy In:
45-60 Seconds High Plank Hold
 
3 Sets:
8 High To Low Planks
8 Bodwyeight Cuban Rotations
 
Buy Out:
45-60 Seconds High Plank Hold
 
Every Minute For 5 Minutes:
3-5 Burpees
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Russian Twists

Modifications

Substitution For 3-5 Burpees:
5-8 Down Ups

Video Demos

VIDEO DEMOS

High Plank Hold:
 
High To Low Plank:
 
Bodyweight Cuban Rotation:
 
Burpee:
 
Russian Twist:

WORKOUT

Workout

Buy In:
45-60 Seconds DB Overhead Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 Cuban Rotations
16 Windshield Wipers
 
Buy Out:
45-60 Seconds DB Overhead Hold
 
Every Minute For 5 Minutes:
3-5 Down Up Devils Press
 
*Into*
 
Every Minute For 5 Minutes:
8-10 DB Plank Slides

Modifications

Substitution For 5 Minute Max Effort DB Overhead Hold:
KB Overhead Hold / KB/DB Front Rack Hold

VIDEO DEMOS

VIDEO DEMOS

DB Overhead Hold:
 
DB Seesaw Bent Over Row:
 
Cuban Rotation:
 
Windshield Wiper:
 
Down Up Devils Press:
 
DB Plank Slide:

WORKOUT

Workout

Every Minute For 6 Minutes:
6 DB Thrusters
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6-8 Bulgarian Split Squats (Each Side)
 
Buy In:
45-60 Seconds DB Overhead Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 Cuban Rotations
8 Banded Strict Pull Ups
 
Buy Out:
45-60 Seconds DB Overhead Hold
 
Every Minute For 5 Minutes:
3-5 Down Up Devils Press
 
*Into*
 
Every Minute For 5 Minutes:
8-10 DB Plank Slides

Modifications

Substitution For 5 Minute Max Effort DB Overhead Hold:
KB Overhead Hold / KB/DB Front Rack Hold
 
Substitution For 8 Banded Strict Pull Ups:
12 DB Upright Rows / 12 Alternating DB Hammer Curls / 12 DB Strict Press

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
 
Bulgarian Split Squat:
 
DB Overhead Hold:
 
DB Seesaw Bent Over Row:
 
Cuban Rotation:
 
Banded Strict PullUp:
 
Down Up Devils Press:
 
DB Plank Slide:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Sumo Deadlifts
60-65% Of 1rm Deadlift
 
Every Minute For 6 Minutes:
3 Thrusters
Build To A Heavy 3 Rep
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6-8 Bulgarian Split Squats (Each Side)
 
Buy In:
45-60 Seconds DB Overhead Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 Cuban Rotations
8 Banded Strict Pull Ups
 
Buy Out:
45-60 Seconds DB Overhead Hold
 
Every Minute For 5 Minutes:
3-5 Down Up Devils Press
 
*Into*
 
Every Minute For 5 Minutes:
8-10 DB Plank Slides

Modifications

Substitution For 5 Minute Max Effort DB Overhead Hold:
KB Overhead Hold / KB/DB Front Rack Hold
 
Substitution For 8 Banded Strict Pull Ups:
12 DB Upright Rows / 12 Alternating DB Hammer Curls / 12 DB Strict Press

VIDEO DEMOS

VIDEO DEMOS

Sumo Deadlift:
 
Thruster:
 
Bulgarian Split Squat:
 
DB Overhead Hold:
 
DB Seesaw Bent Over Row:
 
Cuban Rotation:
 
Banded Strict PullUp:
 
Down Up Devils Press:
 
DB Plank Slide:

SATURDAY

Feb 06, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

For Time (20 Minute Time Cap):
30 Floor Touch To Jumps
30 Jumping Jacks
30 Vertical Jumps
30 Bodyweight Lunges
30 Tuck Ups
30 Plank To Knee Taps
30 Push Ups
30 Pop Squats
30 Down Ups
30 Quick Taps

Modifications

Video Demos

WORKOUT

Workout

3 Sets:
6 DB Bench Press
10 Tuck Ups
12 Double Unders / 24 Single Unders
 
*Rest As Needed*
 
3 Minute Max Effort:
Weighted Wall Sit Hold
 
For Time (20 Minute Time Cap):
30 Box Jumps
30 KB High Pulls
30 KB Swings
30 Bodyweight Lunges
30 Plank To Knee Taps
30 DB Push Press
30 DB Deadlifts
30 DB Thrusters
30 Burpees
30 Double Unders

Modifications

Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Bicycle Kicks / 24 Spider Climbers
 
Substitution For 30 Box Jumps:
30 Jumping Air Squats / 30 Box Step Ups / 30 Pop Squats
 
Substitution For 30 KB High Pulls:
30 Strict Pull Ups (Banded Optional) / 30 Jumping Pull Ups / 60 DB Bent Over Rows / 30 DB Upright Rows
 
Substitution For 30 KB Swings:
15 Single Arm DB Swing (Each Side)
 
Substitution For 30 DB Thrusters:
30 Wallballs / 30 DB Front Squats
 
Substitution For 30 Double Unders:
60 Quick Taps / 60 High Knees / 60 Mountain Climber Twists / 30 Plank Jacks

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

4 Sets:
40 Mountain Climber Twists
5 Weighted Single Leg Hip Thrusts (Each Side)
 
*Rest As Needed*
 
5 Sets:
6 DB Bench Press
10 Tuck Ups
12 Double Unders / 24 Single Unders
 
*Rest As Needed*
 
5 Minute Max Effort:
Weighted Wall Sit Hold
 
 
For Time (30 Minute Time Cap):
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Bodyweight Lunges
30 Hanging Knee Raises
30 DB Push Press
30 DB Deadlifts
30 DB Thrusters
30 Burpees
30 Double Unders

Modifications

Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Bicycle Kicks / 24 Spider Climbers
 
Substitution For 30 Box Jumps:
30 Jumping Air Squats / 30 Box Step Ups / 30 Pop Squats
 
Substitution For 30 Jumping Pull Ups:
30 Strict Pull Ups (Banded Optional) / 30 DB Strict Press / 60 DB Bent OVer Rows / 30 DB Upright Rows
 
Substitution For 30 KB Swings:
15 Single Arm DB Swing (Each Side)
 
Substitution For 30 Hanging Knee Raises:
30 V Ups / 30 Tuck Ups / 30 Straight Leg Raises / 30 Crossbody V Ups
 
Substitution For 30 DB Thrusters:
30 Wallballs / 30 DB Front Squats
 
Substitution For 30 Double Unders:
60 Quick Taps / 60 High Knees / 60 Mountain Climber Twists / 30 Plank Jacks

VIDEO DEMOS

VIDEO DEMOS

Mountain Climber Twist:
 
Weighted Single Leg Hip Thrust:
 
DB Bench Press:
 
Tuck Up:
 
Double Unders:
 
Single Unders:
 
Weighted Wall Sit Hold:
 
Box Jump:
 
Jumping Pull Up:
 
KB Swing:
 
Bodyweight Lunge:
 
Hanging Knee Raise:
 
DB Push Press:
 
DB Deadlift:
 
 
DB Thruster:
 
Burpee:

WORKOUT

Workout

4 Sets:
40 Mountain Climber Twists
5 Weighted Single Leg Hip Thrusts (Each Side)
 
*Rest As Needed*
 
5 Sets:
6 DB Bench Press
10 Tuck Ups
12 Double Unders / 24 Single Unders
 
*Rest As Needed*
 
5 Minute Max Effort:
Weighted Wall Sit Hold
 
For Time (30 Minute Time Cap):
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Bodyweight Lunges
30 Hanging Knee Raises
30 Push Press
30 Deadlifts
30 Wallballs
30 Burpees
30 Double Unders

Modifications

Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Bicycle Kicks / 24 Spider Climbers
 
Substitution For 30 Box Jumps:
30 Jumping Air Squats / 30 Box Step Ups / 30 Pop Squats
 
Substitution For 30 Jumping Pull Ups:
30 Strict Pull Ups (Banded Optional) / 30 DB Strict Press / 60 DB Bent OVer Rows / 30 DB Upright Rows
 
Substitution For 30 Hanging Knee Raises:
30 V Ups / 30 Tuck Ups / 30 Straight Leg Raises / 30 Crossbody V Ups
 
Substitution For 30 Wallballs:
30 DB Thrusters / 30 DB Front Squats
 
Substitution For 30 Double Unders:
60 Quick Taps / 60 High Knees / 60 Mountain Climber Twists / 30 Plank Jacks

VIDEO DEMOS

VIDEO DEMOS

Mountain Climber Twist:
 
Weighted Single Leg Hip Thrust:
 
DB Bench Press:
 
Tuck Up:
 
Double Unders:
 
Single Unders:
 
Weighted Wall Sit Hold:
 
Box Jump:
 
Jumping Pull Up:
 
KB Swing:
 
Bodyweight Lunge:
 
Hanging Knee Raise:
 
Push Press:
 
Deadlift:
 
Wallball:
 
Burpee:

SUNDAY

Feb 07, 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