Week 41 | October 2021

MONDAY

October 11, 2021

Never let fear decide your FATE.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
5 rounds for time

Run x 200 meters
Double under x 30 reps or single under x 60 reps
DB deadlift x 9 reps
Burpee x 6 reps

Time cap: 12 minutes
 
 
Part B)
 
2 sets

Against a 90 second clock

Triple crunch x 10 reps
Plank hold in remaining time

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / DB front squat x 12 reps / front rack lunge x 12 reps / cossack squat x 12 reps

Substitution for double under x 60 reps or single under x 120 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / mountain climber twist x 100 reps

Substitution for DB deadlift x 9 reps:
Deadlift jump x 12 reps / toe touch x 9 reps
 

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
5 rounds for time

Run x 400 meters
Double under x 60 reps or single under x 120 reps
DB deadlift x 9 reps
Burpee x 6 reps

Time cap: 20 minutes
 
 
Part B)
 
5 sets

Against a 90 second clock

Triple crunch x 10 reps
Plank hold in remaining time

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / front squat x 20 reps / front rack lunge x 20 reps / cossack squat x 20 reps

Substitution for double under x 60 reps or single under x 120 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / mountain climber twist x 100 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
2 Sets

Back squat x 10 reps + 10 second pause on last rep @ 55-65%

1 Set

Back squat x 10 reps @ 70-75%

Rest as needed between sets
 
 
Part B)
 
5 rounds for time

Run x 200 meters
Double under x 60 reps or single under x 120 reps
Deadlift x 9 reps
Burpee over bar x 6 reps

Time cap: 14 minutes
 
 
Part C)
 
5 sets

Against a 90 second clock

Triple crunch x 10 reps
Plank hold in remaining time

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for back squat x 10 reps:
Every 3 minutes for 15 minutes (5 sets)
DB deadlift x 10 reps
DB hang power clean x 8 reps
DB front squat x 6 reps
Glute bridge hold x 20-30 seconds

Rest remaining time of each set

Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / front squat x 12 reps / front rack lunge x 12 reps / cossack squat x 12 reps

Substitution for double under x 60 reps or single under x 120 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / mountain climber twist x 100 reps
 

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
4 sets

(3 snatch balance + 3 overhead squat) x 2 reps @ 50-60%

Rest 60-90 seconds between sets
 
 
Part B)
 
2 Sets

Back squat x 10 reps + 10 second pause on last rep @ 55-65%

1 Set

Back squat x 10 reps @ 70-75%

Rest as needed between sets
 
 
Part C)
 
5 rounds for time

Run x 200 meters
Double under x 60 reps or single under x 120 reps
Deadlift x 9 reps
Burpee over bar x 6 reps

Time cap: 14 minutes
 
 
Part D)
 
5 sets

Against a 90 second clock

Triple crunch x 10 reps
Plank hold in remaining time

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / front squat x 12 reps / front rack lunge x 12 reps / cossack squat x 12 reps

Substitution for double under x 60 reps or single under x 120 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / mountain climber twist x 100 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets

(1 power clean + 2 hang power clean) x 3 reps @ 60-70%

Rest 60 seconds between sets
 
 
Part B)
 
6 sets

Back rack reverse lunge x 12 reps
DB bent over rows x 12 reps

Rest 2 minutes between sets

*Choose a light to moderate weight for your back rack reverse lunges
 
 
Part C)
 
5 sets

Against a 90 second clock

Double under or single under x 50 reps
Banded hollow hold lat pulldown x max reps in remaining time

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


TUESDAY

October 12, 2021

Never Give Up. Great things take time.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

Run x 400 meters
Crossbody v up x 20 reps
Run x 200 meters
DB walking lunge x 30 reps
Run x 100 meters
DB bent over row x 20 reps

Time cap: 10 minutes
 
 
Part B)
 
3 sets

Pike hold x 20-30 seconds
Bicycle kick x 50 reps

Rest 60 seconds between sets
 
 
Modifications
 
Substitution for run x 400 meters / 200 meters / 100 meters:
Calorie on any machine x 20 reps / 15 reps / 10 reps / burpee x 20 reps / 10 reps / 5 reps / straight leg sit up x 30 reps / 20 reps / 10 reps

Substitution for DB walking lunge x 30 reps:
Walking lunge x 30 reps /split squat x 15 reps each side

Substitution for DB bent over row x 20 reps:
Shoulder tap x 40 reps / plank to knee tap x 20 reps

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
For time

Run x 800 meters
Hanging knee raise x 20 reps
Run x 400 meters
DB walking lunge x 30 reps
Run x 200 meters
Strict pull up x 20 reps

Time cap: 20 minutes
 
 
Part B)
 
5 sets

Pike hold x 20-30 seconds
Bicycle kick x 50 reps

Rest 60 seconds between sets
 
 
Modifications
 
Substitution for run x 800 meters / 400 meters / 200 meters:
Calorie on any machine x 40 reps / 30 reps / 20 reps / burpee x 50 reps / 30 reps / 10 reps / straight leg sit up x 50 reps / 40 reps / 30 reps

Substitution for strict pull up x 20 reps:
DB bent over row x 20 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets

Strict pull up x 8-10 reps
Half push up hold x 20-30 seconds
Supinated bar hang x 20-30 seconds

Rest as needed
 
 
Part B)
 
For time

Row x 1000 meters
Hanging knee raise x 20 reps
Row x 500 meters
DB walking lunge x 30 reps
Row x 250 meters
Strict pull up x 40 reps

Time cap: 20 minutes
 
 
Part C)
 
4 sets

Pike hold x 20-30 seconds
Bicycle kick x 50 reps

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for strict pull up x 8-10 reps:
Banded strict pull up x 8-10 reps / Bent over row or DB bent over row x 10-12 reps / DB upright row x 10-12 reps

Substitution for supinated bar hang x 20-30 seconds:
Supine bent over iso hold x 30-40 seconds

Substitution for row x 1000 meters / 500 meters / 250 meters:
Calorie on any machine x 40 reps / 30 reps / 20 reps / run x 800 meters / 400 meters / 200 meters / burpee x 50 reps / 30 reps / 10 reps / straight leg sit up x 50 reps / 40 reps / 30 reps

Substitution for strict pull up x 40 reps:
DB bent over row x 40 reps

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
6 sets

Pause at knee power clean x 3 reps + hang power clean x 2 reps + push jerk x 1 rep @ 55-65%

Rest 90 seconds between sets
 
 
Part B)
 
3 sets

Strict pull up x 10 reps
Half push up hold x 20-30 seconds
Supinated bar hang x 20-30 seconds

Rest as needed
 
 
Part C)
 
For time

Row x 1000 meters
Hanging knee raise x 20 reps
Row x 500 meters
DB walking lunge x 30 reps
Row x 250 meters
Strict pull up x 40 reps

Time cap: 20 minutes
 
 
Part D)
 
4 sets

Pike hold x 20-30 seconds
Bicycle kick x 50 reps

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for strict pull up x 10 reps:
Banded strict pull up x 8-10 reps / Bent over row or DB bent over row x 10-12 reps / DB upright row x 10-12 reps

Substitution for supinated bar hang x 20-30 seconds:
Supine bent over iso hold x 30-40 seconds

Substitution for row x 1000 meters / 500 meters / 250 meters:
Calorie on any machine x 40 reps / 30 reps / 20 reps / run x 800 meters / 400 meters / 200 meters / burpee x 50 reps / 30 reps / 10 reps / straight leg sit up x 50 reps / 40 reps / 30 reps

Substitution for strict pull up x 40 reps:
DB bent over row x 40 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

Snatch press x 5 reps @ 40-50%
Overhead hold x 20-30 seconds

Rest 60 seconds between sets
 
 
Part B)
 
4 sets

Hip thrust x 12 reps @ 60-70%
Hip thrust iso hold x 20-30 seconds

Rest 2 minutes between sets
 
 
Part C)
 
3 sets

DB snow angel x 8 reps
DB wrist curl x 8 reps
Rest 30 seconds

Cuban rotation x 8 reps
DB bent over YTA x 8 reps
Rest 60 seconds
 
 
Modifications
 
No modifications for today.

WEDNESDAY

October 13, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 10 minutes

Jumping air squat x 10 reps
DB thruster x 15 reps
DB push press x 20 reps
Mountain climber x 50 reps
 
 
Part B)
 
2 sets

Butterfly sit up x 20 reps
Rest 15 seconds

Plank leg lift x 20 reps
Rest 15 seconds

Hands overhead sit up x 20 reps
Rest 30 seconds
 
 
Modifications
 
Substitution for DB thruster x 15 reps:
Floor touch to jump x 15 reps / pop squat x 15 reps

Substitution for DB push press x 20 reps:
Pike shoulder tap x 20 reps / push up x 10 reps

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 10 minutes

Box jump x 10 reps
DB thruster x 15 reps
DB push press x 20 reps
Mountain climber x 50 reps

Rest 3 minutes

As many rounds as possible in 5 minutes

Box jump x 5 reps
DB thruster x 10 reps
DB push press x 15 reps
Mountain climber x 50 reps
 
 
Part B)
 
4 sets

Butterfly sit up x 50 reps
Rest 30 seconds

Plank leg lift x 50 reps
Rest 30 seconds

Plate overhead sit up x 50 reps
Rest 60 seconds
 
 
Modifications
 
Substitution for box jump x 10 reps:
Air squat x 20 reps / jumping lunge x 20 reps / lateral lunge x 20 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)

Every 3 minutes for 15 minutes (5 sets)

Front squat x 8 reps @ 50%
Banded hip thrust x 8 reps
Hip thrust iso hold x 30 seconds

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 10 minutes

Box jump x 10 reps
Wallball x 15 reps
Push press x 20 reps
 
 
Part C)
 
3 sets

Butterfly sit up x 50 reps
Rest 30 seconds

Plank leg lift x 50 reps
Rest 30 seconds

Plate overhead sit up x 50 reps
Rest 60 seconds
 
 
Modifications
 
Substitution for front squat x 8 reps:
DB goblet lunge x 10 reps / bulgarian split squat x 6 reps each side / DB goblet squat x 10 reps

Substitution for box jump x 10 reps:
Air squat x 20 reps / jumping lunge x 20 reps / lateral lunge x 20 reps

Substitution for wallball x 15 reps:
DB thruster x 15 reps / DB front squat x 15 reps
 

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
4 sets
Power snatch x 3 reps + hang snatch x 2 reps @ 50-60%

4 sets
Power snatch x 2 reps + hang snatch x 1 rep @ 55-65%

Rest 90 seconds between sets
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

Front squat x 8 reps @ 50%
Banded hip thrust x 8 reps
Hip thrust iso hold x 30 seconds

Rest remaining time of each set
 
 
Part C)
 
As many rounds as possible in 10 minutes

Box jump x 10 reps
Wallball x 15 reps
Push press x 20 reps
Part D)
3 sets

Butterfly sit up x 50 reps
Rest 30 seconds

Plank leg lift x 50 reps
Rest 30 seconds

Plate overhead sit up x 50 reps
Rest 60 seconds
 
 
Modifications
 
Substitution for box jump x 10 reps:
Air squat x 20 reps / jumping lunge x 20 reps / lateral lunge x 20 reps

Substitution for wallball x 15 reps:
DB thruster x 15 reps / DB front squat x 15 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 sets

(1 pause at knee power snatch + 2 hang power snatch) x 3 reps @ 50-60%

Rest 90 seconds between sets
 
 
Part B)
 
5 sets

Overhead squat x 5 reps @ 50-60%
Rest 30 seconds

Overhead squat x 3 reps @ 60-70%
Rest 30 seconds

Overhead squat x 1 rep @ 70-80%
Rest 60 seconds
 
 
Part C)
 
3 sets

Slow plank shoulder tap x 20 reps
Plank hold x 60 seconds

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today

MOVEMENT DEMOS

Pause at knee power snatch:
https://youtu.be/4Ru8mKw0tJY

Hang power snatch:
https://youtu.be/KW3eHkdgPZA

Overhead squat:
https://youtu.be/iaj6zdfZhTI

Slow plank shoulder tap:
https://youtu.be/3aLPIhE4AiY

Plank hold:
https://youtu.be/TCZ3BireamU


THURSDAY

October 14, 2021

REST DAY

A NOTE FROM COACH RACHEL

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


FRIDAY

October 15, 2021

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 9 minutes (3 sets)

Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps

Rest remaining time of each set
 
 
Part B)
 
Every minute for 4 minutes (4 sets)

DB tate press x 12 reps

Every minute for 4 minutes (4 sets)

Single arm plank hold x 10-20 seconds each side

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 200 meters:
Calorie on any machine x 10-12 reps / burpee pull up x 6-8 reps / high knee x 50 reps / flutter kick x 50 reps

Substitution for DB devils press x 5 reps:
Down up x 10 reps / burpee high knee x 5 reps

Substitution for DB front squat x 5 reps:
Air squat x 10 reps / jumping air squat x 10 reps

Substitution for DB tate press x 12 reps:
Bodyweight tricep extension x 15 reps

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 18 minutes (6 sets)

Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps

Rest remaining time of each set
 
 
Part B)
 
Every minute for 5 minutes (5 sets)

DB tate press x 12 reps

Every minute for 5 minutes (5 sets)

Single arm plank hold x 10-20 seconds each side

Every minute for 5 minutes (5 sets)

Cuban rotation x 12 reps

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 200 meters:
Calorie on any machine x 10-12 reps / burpee pull up x 6-8 reps / high knee x 50 reps / flutter kick x 50 reps

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets

Bench press x 20 reps
Deadlift x 10 reps

Rest as needed
 
 
Part B)
 
Every 3 minutes for 15 minutes (5 sets)

Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps

Rest remaining time of each set
 
 
Part C)
 
Every minute for 5 minutes (5 sets)

DB tate press x 12 reps

Every minute for 5 minutes (5 sets)

Single arm plank hold x 10-20 seconds each side

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 200 meters:
Calorie on any machine x 10-12 reps / burpee pull up x 6-8 reps / high knee x 50 reps / flutter kick x 50 reps

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
4 sets
Power clean and jerk x 5 reps @ 50%

3 sets
Power clean and jerk x 3 reps @ 60%

2 sets
Power clean and jerk x 1 rep @ 70%

Rest 90 seconds between sets
 
 
Part B)
 
3 sets

Bench press x 20 reps
Deadlift x 10 reps

Rest as needed
 
 
Part C)
 
Every 3 minutes for 15 minutes (5 sets)

Run x 200 meters
DB devils press x 5 reps
DB front squat x 5 reps

Rest remaining time of each set
 
 
Part D)
 
Every minute for 5 minutes (5 sets)

DB tate press x 12 reps

Every minute for 5 minutes (5 sets)

Single arm plank hold x 10-20 seconds each side

Rest remaining time of each set
 
 
Modifications
 
Substitution for run x 200 meters:
Calorie on any machine x 10-12 reps / burpee pull up x 6-8 reps / high knee x 50 reps / flutter kick x 50 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
3 sets

DB bicep curl to press x 10 reps
DB death march x 10 reps
Banded kickback x 10 reps each side

Rest 60 seconds between sets
 
 
Part B)
 
3 sets

Deadlift x 8 reps @ 60-70%

Rest 90 seconds between sets
 
 
Part C)
 
Rotate stations every minute for 12 minutes (4 sets)

Station 1
IYT x 9-12 reps

Station 2
Bulgarian split squat x 6-9 reps each side

Station 3
Banded kneeling hip thrust x 30-45 seconds

Air squat remaining time of each set
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SATURDAY

October 16, 2021

GS20

WARM UP

WORKOUT

Workout Details

Saturday Grind Time

As many rounds as possible in 4 minutes

Air squat x 20 reps
DB overhead carry x 100 meters
DB swing x 20 reps
DB farmers carry x 100 meters
DB goblet lunge x 20 reps

Rest 2 minutes

As many rounds as possible in 4 minutes

DB goblet lunge x 20 reps
DB swing x 20 reps
DB overhead carry x 100 meters
Air squat x 20 reps

Rest 2 minutes

4 sets

IYT x 6 reps
DB skull crusher x 6 reps
Banded side steps x 6 reps each side

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for DB overhead carry x 200 meters:
DB front rack carry x 200 meters / DB farmer carry hold x 60 seconds

Substitution for DB swing:
Broad jump x 10 reps / glute bridge x 20 reps

Substitution for DB farmers carry x 100 meters:
Run x 100 meters / plank around the world x 20 reps

Substitution for DB goblet lunge x 20 reps:
Bodyweight lunge x 20 reps

Substitution for IYT x 6 reps:
Arch snow angel x 12 reps

Substitution for DB skull crusher x 6 reps:
Bodyweight tricep extension x 12 reps

Substitution for banded side step x 6 reps:
Side step x 12 reps

GS40

WARM UP

WORKOUT

Workout Details

Saturday Grind Time

 
As many rounds as possible in 8 minutes

Air squat x 50 reps
KB overhead carry x 200 meters
KB swing x 50 reps
KB farmers carry x 200 meters
KB goblet lunge x 50 reps

Rest 2 minutes

As many rounds as possible in 8 minutes

KB goblet lunge x 50 reps
KB swing x 50 reps
KB overhead carry x 200 meters
Air squat x 50 reps

Rest 2 minutes

4 sets

IYT x 8 reps
DB skull crusher x 8 reps
Banded side steps x 8 reps each side

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for KB overhead carry x 200 meters:
KB front rack carry x 200 meters / KB farmer carry hold x 60 seconds

GS60

WARM UP

WORKOUT

Workout Details

Saturday Grind Time

Every 2 minutes for 8 minutes (4 sets)

Bulgarian split squat x 6 reps each side

Bent over row x 12 reps
Bent over row iso hold x 10 seconds

Rest remaining time of each set

Rest 2 minutes

As many rounds as possible in 8 minutes

Bike x 10 calories
KB overhead carry x 200 meters
KB swing x 50 reps
KB farmers carry x 200 meters
KB goblet lunge x 50 reps

Rest 2 minutes

As many rounds as possible in 8 minutes

KB goblet lunge x 50 reps
KB swing x 50 reps
KB overhead carry x 200 meters
Bike x 10 calories

Rest 2 minutes

4 sets

IYT x 8 reps
DB skull crusher x 8 reps
Banded side steps x 8 reps each side

Rest 30 seconds between sets
 
 
Modifications
 
Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / double under x 50 reps or single under x 80 reps / atomic sit up x 20 reps

Substitution for KB overhead carry x 200 meters:
KB front rack carry x 200 meters / KB farmer carry hold x 60 seconds

GS80

WARM UP

WORKOUT

Workout Details

Saturday Grind Time

As many rounds as possible in 8 minutes

Run x 200 meters
KB front rack squat x 10 reps
Banded press x 20 reps
Side plank x 30 seconds (each side)

Rest 2 minutes

Every 2 minutes for 8 minutes (4 sets)

Bulgarian split squat x 6 reps each side
Bent over row x 12 reps
Bent over row iso hold x 10 seconds

Rest remaining time of each set

Rest 2 minutes

As many rounds as possible in 8 minutes

Bike x 10 calories
KB overhead carry x 200 meters
KB swing x 50 reps
KB farmers carry x 200 meters
KB goblet lunge x 50 reps

Rest 2 minutes

As many rounds as possible in 8 minutes

KB goblet lunge x 50 reps
KB swing x 50 reps
KB overhead carry x 200 meters
Bike x 10 calories

Rest 2 minutes

4 sets

IYT x 8 reps
DB skull crusher x 8 reps
Banded side steps x 8 reps each side

Rest 30 seconds between sets


Modifications

Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee x 8-10 reps / down up x 10-12 reps / double under or single under x 30-40 seconds

Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / double under x 50 reps or single under x 80 reps / atomic sit up x 20 reps

Substitution for KB overhead carry x 200 meters:
KB front rack carry x 200 meters / KB farmer carry hold x 60 seconds

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

DB plank slide x 20 reps
Rest 15 seconds

Bike x 10 calories
Rest 15 seconds

Slow plank shoulder tap x 20 reps
Rest 30 seconds
 
 
Part B)
 
3 sets

(3 back squat + 1 pause back squat @ 3 seconds) x 4 reps

Set 1: 40%
Set 2: 50%
Set 3: 60%

Rest 2 minutes between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS


SUNDAY

October 17, 2021

REST DAY

A NOTE FROM COACH RACHEL

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

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow