Week of workouts | Grown Strong Fitness

MONDAY

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Atomic Sit Ups
Station 2: 30-50 Seconds Glute Bridge Hold
Station 3: 8-12 Floor Seated Lateral Leg Lifts
 
21-15-9 (10 Minute Time Cap)
Down Ups
Shoulder Tap Push Ups
Butterfly Sit Ups

Modifications

VIDEO DEMOS

VIDEO DEMOS

Atomic Sit Up:
 
Glute Bridge Hold:
 
Floor Seated Lateral Leg Sit:
 
Down Up:
 
Shoulder Tap Push Up:
 
Butterfly Sit Up:

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Atomic Sit Ups
Station 2: 30-50 Seconds Glute Bridge Hold
Station 3: 8-12 Floor Seated Lateral Leg Lifts
 
21-15-9 (18 Minute Time Cap)
Calorie Row
Double DB Hang Snatch
Butterfly Sit Ups

Modifications

Substitution For 21-15-9 Calorie Row:
Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

VIDEO DEMOS

Atomic Sit Up:
 
Glute Bridge Hold:
 
Floor Seated Lateral Leg Sit:
 
Double DB Hang Snatch:
 
Butterfly Sit Up:

WORKOUT

Workout

Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
40-50% Of 1rm Back Squat
 
Every Minute For 5 Minutes (5 Sets):
6-8 DB Front Rack Lunges
21-15-9 (18 Minute Time Cap)
 
Calorie Row
Double DB Hang Snatch
Butterfly Sit Ups
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Atomic Sit Ups
Station 2: 30-50 Seconds Glute Bridge Hold
Station 3: 8-12 Floor Seated Lateral Leg Lifts

Modifications

Substitution For 10 Back Squats:
10 DB Goblet Squats + 20 Second Wall Sit Hold
 
Substitution For 21-15-9 Calorie Row:
Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

VIDEO DEMOS

Back Squat:
 
DB Front Rack Lunge:
 
Double DB Hang Snatch:
 
Butterfly Sit Up:
 
Atomic Sit Up:
 
Glute Bridge Hold:
 
Floor Seated Lateral Leg Sit:

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
Snatch Balance + 3 Overhead Squats
40-50% Of 1rm Squat Snatch
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
40-50% Of 1rm Back Squat
 
Every Minute For 5 Minutes (5 Sets):
6-8 DB Front Rack Lunges
 
21-15-9 (18 Minute Time Cap)
Calorie Row
Hang Power Snatch
Butterfly Sit Ups
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Atomic Sit Ups
Station 2: 30-50 Seconds Glute Bridge Hold
Station 3: 8-12 Floor Seated Lateral Leg Lifts

Modifications

Substitution For 21-15-9 Calorie Row:
Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Snatch:
 
Overhead Squat:
 
Snatch Balance:
 
Back Squat:
 
DB Front Rack Lunge:
 
Hang Power Snatch:
 
Butterfly Sit Up:
 
Atomic Sit Up:
 
Glute Bridge Hold:
 
Floor Seated Lateral Leg Sit:

Workout

Every 2 Minutes For 10 Minutes (5 Sets):
Power Snatch +
Hang Squat Snatch +
Squat Snatch

Set 1 - 2: 60-65% Of 1rm Squat Snatch
Set 3 - 5: 65-70% Of 1rm Squat Snatch
 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Tempo Overhead Squat (3 Second Descent)
 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Squat Snatch Balance (2 Second Pause At Bottom)
50-60% Of 1rm Squat Snatch
 
4 Sets:
10 Cuban Rotations
30 Second Side Plank Hold (Each Side)
 
*Rest As Needed*

VIDEO DEMOS

Power Snatch:
 
Hang Squat Snatch:
 
Squat Snatch:
 
Tempo Overhead Squat:
 
Squat Snatch Balance:
 
Cuban Rotation:
 
Side Plank Hold:

TUESDAY

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

As Many Rounds As Possible In 8 Minutes:
12 Floor Touch To Jumps
Ascending Reps Of V Ups
4 - 8 -12 - 16 ...
 
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
 
*Rest As Needed*

Modifications

Substitution For Ascending Reps Of Floor Touch To Jumps:
Air Squats / Pop Squats

VIDEO DEMOS

VIDEO DEMOS

Floor Touch To Jump:
 
V Up:
 
Shoulder Tap Push Up:
 
Plank To Knee Tap:
 
Feet Elevated Pike Hold:

WORKOUT

Workout

As Many Rounds As Possible In 8 Minutes:
12 DB Thrusters
 
Ascending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
 
*Rest 2 Minutes*
 
As Many Rounds As Possible In 8 Minutes:
12 DB Push Press
Ascending Reps Of V-Ups
4 -8 -12 -16 ...
 
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
 
*Rest As Needed*

Modifications

Substitution For 12 DB Thrusters:
12 Wallballs
 
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks
 
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
 
Hanging Knee Raise:
 
DB Push Press:
 
V Up:
 
Shoulder Tap Push Up:
 
Plank To Knee Tap:
 
Feet Elevated Pike Hold:

WORKOUT

Workout

2 Sets:
12 Banded Rows
10 Banded Wide Grip Pull Ups
 
*Rest As Needed*
 
2 Sets:
12 Banded Pall Off Press (Each Side)
10 Banded Strict Pull Ups
 
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
 
*Rest As Needed*
 
As Many Rounds As Possible In 8 Minutes:
12 DB Thrusters
Ascending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
 
*Rest 2 Minutes*
 
As Many Rounds As Possible In 8 Minutes:
12 DB Push Press
Ascending Reps Of V-Ups
4 -8 -12 -16 ...

Modifications

Substitution For 10 Banded Wide Grip Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
 
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold
 
Substitution For 12 DB Thrusters:
12 Wallballs
 
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks
Text

VIDEO DEMOS

VIDEO DEMOS

Shoulder Tap Push Up:
 
Plank To Knee Tap:
 
Feet Elevated Pike Hold:
 
DB Thruster:
 
Hanging Knee Raise:
 
DB Push Press:
 
V Up:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
40-50% Of 1rm Strict Press
 
Every Minute For 3 Minutes (3 Sets):
10-20 Second Jerk Overhead Hold
50-60% Of 1rm Jerk
 
2 Sets:
12 Banded Rows
10 Banded Wide Grip Pull Ups
 
*Rest As Needed*
 
2 Sets:
12 Banded Pall Off Press (Each Side)
10 Banded Strict Pull Ups
 
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
 
*Rest As Needed*
 
 
As Many Rounds As Possible In 8 Minutes:
12 Wallballs
Acsending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
 
*Rest 2 Minutes*
 
As Many Rounds As Possible In 8 Minutes:
12 Thrusters
Acsending Reps Of V-Ups
4 -8 -12 -16 ...

Modifications

Substitution For 10 Banded Wide Grip Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
 
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold
 
Substitution For 12 Wallballs:
12 DB Front Squats / 12 DB Front Rack Lunges / 24 Pop Squats / 24 Jumping Air Squats
 
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks

VIDEO DEMOS

VIDEO DEMOS

Strict Press:
 
Push Press:
 
Jerk Overhead Hold:
 
Shoulder Tap Push Up:
 
Plank To Knee Tap:
 
Feet Elevated Pike Hold:
 
Wallball:
 
Hanging Knee Raise:
 
Thruster:
 
V Up:

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
Power Clean +
Hang Squat Clean +
Squat Clean
 
Set 1 - 2: 60-65% Of 1rm Squat Clean
Set 3 - 5: 65-70% Of 1rm Squat Clean
 
Every 3 Minutes For 12 Minutes (4 Sets):
5 Push Press + 10 Second Jerk Grip Overhead Hold

70% Of 1rm Push Press
 
2 Sets:
10 Weighted Hip Thrusts
8 Lateral Step Up (Each Side)
 
*Rest As Needed*

VIDEO DEMOS

Power Clean:
 
Hang Squat Clean:
 
Squat Clean:
 
Push Press:
 
Jerk Grip Overhead Hold:
 
Weighted Hip Thrust:
 
Lateral Step Up:

WEDNESDAY

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

Against A 10 Minute Clock:
10 Broad Jumps
10 Burpees
10 Deadlift Jumps
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 4 Minutes (2 Sets):
10 Bodyweight Death March
10 Second Single Arm Plank Hold (Each Side)
 
Every 2 Minutes For 4 Minutes (2 Sets):
10 Pop Squats
10 Plank Around The Worlds

Modifications

VIDEO DEMOS

VIDEO DEMOS

Broad Jump:
 
Burpee:
 
Deadlift Jump:
 
Death March:
 
Single Arm Plank Hold:
 
Pop Squat:
 
Plank Around The World:

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Death March
5 Single Arm Arnold Press (Each Side)
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Hang Power Cleans
5 Single Arm Lateral Raise (Each Side)
 
Against A 15 Minute Clock:
10 Calorie Bike
10 Burpee Snatch
10 KB Swings
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 15 Double Unders / 30 Single Unders:
30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

DB Death March:
 
Single Arm Arnold Press:
 
DB Hang Power Clean:
 
Single Arm Lateral Raise:
 
Burpee Snatch:
 
KB Swing:

WORKOUT

Workout

Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Psoas March
15 Double Unders / 30 Single Unders
 
*Rest The Remainder Of The Time*
 
50% Of 1rm Front Squat
 
Against A 15 Minute Clock:
10 Calorie Bike
10 Burpee Snatch
10 KB Swings
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Death March
5 Single Arm Arnold Press (Each Side)
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Hang Power Cleans
5 Single Arm Lateral Raise (Each Side)

Modifications

Substitution For 5 Front Squats:
10 DB Front Squats / 10 DB Front Rack Lunges
 
Substitution For 15 Double Unders / 30 Single Unders:
30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

Front Squat:
 
Banded Psoas March:
 
Double Unders:
 
Single Unders:
 
Burpee Snatch:
 
KB Swing:
 
DB Death March:
 
Single Arm Arnold Press:
 
DB Hang Power Clean:
 
Single Arm Lateral Raise:

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
 
40-50% Of 1rm Squat Clean
 
Every Minute For 3 Minutes (3 Sets):
8-10 Hang Power Cleans
 
50-60% Of 1rm Power Clean
 
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Psoas March
15 Double Unders / 30 Single Unders
 
*Rest The Remainder Of The Time*
 
50% Of 1rm Front Squat
Against A 15 Minute Clock:
10 Calorie Bike
10 Burpee Snatch
10 KB Swings
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Death March
5 Single Arm Arnold Press (Each Side)
 
Every 2 Minutes For 6 Minutes (3 Sets):
10 DB Hang Power Cleans
5 Single Arm Lateral Raise (Each Side)

Modifications

Substitution For 15 Double Unders / 30 Single Unders:
30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps
 
Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Clean:
 
Front Squat:
 
Hang Power Clean:
 
Banded Psoas March:
 
Double Unders:
 
Single Unders:
 
Burpee Snatch:
 
KB Swing:
 
DB Death March:
 
Single Arm Arnold Press:
 
DB Hang Power Clean:
 
Single Arm Lateral Raise:

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
5 Pause Back Squats (3 Second Pause At Bottom)

50-60% Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
12 Front Squats With Full Grip

30-40% Of 1rm Front Squat
 
4 Sets:
5 Single Arm DB Arnold Press (Each Side)

30 Second Half Push Up Hold
30 Second Hollow Hold
 
*Rest As Needed*

VIDEO DEMOS

Pause Back Squat:
 
Front Squat:
 
Single Arm DB Arnold Press:
 
Half Push Up Hold:
 
Hollow Hold:

THURSDAY

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

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

4 Sets:
 
60 Second Wall Sit Hold
*Into*
30 Seconds Max Pop Squats
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Hollow Hold
 
As Many Rounds As Possible In 10 Minutes:
8 Vertical Jumps
10 Pike Push Ups
12 Bodyweight Lateral Bent Over Rows

Modifications

Substitution For 8 Vertical Jumps:
8 Jumping Air Squats / 32 High Knees / 8 Tuck Jumps
 

VIDEO DEMOS

VIDEO DEMOS

Wall Sit Hold:
 
Pop Squat:
 
Hollow Hold:
 
Vertical Jump:
 
Pike Push Up:
 
Bodyweight Bent Over Lateral Raise:

WORKOUT

Workout

4 Sets:
60 Second Wall Sit Hold
*Into*
30 Seconds Max Pop Squats
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Hollow Hold
 
As Many Rounds As Possible In 10 Minutes:
8 Box Jumps
10 DB Push Jerks
12 DB Bent Over Rows

Modifications

Substitution For 8 Box Jumps:
14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck Jumps

VIDEO DEMOS

VIDEO DEMOS

Wall Sit Hold:
 
Pop Squat:
 
Weighted Hollow Hold:
 
Box Jump:
 
DB Push Jerk:
 
DB Bent Over Row:

WORKOUT

Workout

Every Minute For 6 Minutes (6 Sets):
6 KB Deadlifts + 6 KB Deadlift High Pulls
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes (6 Sets):
6 Push Up Down Dog + 10 Second High Plank Hold
 
4 Sets:
60 Second Wall Sit Hold
*Into*
30 Seconds Max Pop Squats
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Hollow Hold
 
As Many Rounds As Possible In 10 Minutes:
8 Box Jumps
10 DB Push Jerks
12 DB Bent Over Rows

Modifications

Substitution For 8 Box Jumps:
14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck 

VIDEO DEMOS

VIDEO DEMOS

KB Deadlift:
 
KB Deadlift High Pull:
 
Push Up Down Dog:
 
High Plank Hold:
 
Wall Sit Hold:
 
Pop Squat:
 
Weighted Hollow Hold:
 
Box Jump:
 
DB Push Jerk:
 
DB Bent Over Row:

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
40-50% Of 1rm Deadlift
 
Every Minute For 3 Minutes (3 Sets):
8-10 Weighted Hip Thrusts
 
Every Minute For 6 Minutes (6 Sets):
6 KB Deadlifts + 6 KB Deadlift High Pulls
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes (6 Sets):
6 Push Up Down Dog + 10 Second High Plank Hold
 
4 Sets:
60 Second Wall Sit Hold
*Into*
30 Seconds Max Pop Squats
 
*Rest 30-45 Seconds Between Sets*
 
2 Minute Max Effort:
Weighted Hollow Hold
 
As Many Rounds As Possible In 10 Minutes:
8 Box Jumps
10 Push Jerks
12 Bent Over Rows

Modifications

Substitution For 8 Box Jumps:

14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck Jumps

VIDEO DEMOS

VIDEO DEMOS

Deadlift:
 
Weighted Hip Thrust:
 
KB Deadlift:
 
KB Deadlift High Pull:
 
Push Up Down Dog:
 
High Plank Hold:
 
Wall Sit Hold:
 
Pop Squat:
 
Weighted Hollow Hold:
 
Box Jump:
 
Push Jerk:
 
Bent Over Row:

Workout

Every Minute For 8 Minutes (8 Sets):
Squat Snatch

Set 1 - 4: 50-55% Of 1rm Squat Snatch
Set 5 - 8: 55-60% Of 1rm Squat Snatch
 
Every Minute For 6 Minutes (6 Sets):
Squat Clean + Split Jerk

Set 1 - 3: 50-55% Of 1rm Squat Clean And Jerk
Set 4 - 6: 55-60% Of 1rm Squat Clean And Jerk
 
3 Sets:
12 Deficit Deadlifts

40-50% Of 1rm Deadlift

VIDEO DEMOS

Squat Snatch:
 
Clean And Jerk:
 
Deficit Deadlift:

SATURDAY

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

6 Rounds For Time: (20 Minute Time Cap)
 
24 Air Squats
24 Push Ups
24 Walking Lunges
200m Run

Modifications

Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

6 Rounds For Time: (30 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

WORKOUT

Workout

5 Sets:
8 DB Front Rack Lunges
8 Banded Good Mornings
 
*Rest As Needed*
 
Every 2 Minutes For 12 Minutes (6 Sets):
10 Calorie Bike
12 Banded Press
 
*Rest 2 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
10 Burpees
12 Banded Straight Arm Pulldown
 
6 Rounds For Time: (30 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 Burpees / 100 Mountain Climbers / 50 Plank Jacks / 100 Bicycle Kicks
 
Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

DB Front Rack Lunge:
 
Banded Good Morning:
 
Banded Press:
 
Burpee:
 
Banded Straight Arm Pulldown:
 
Air Squat:
 
Push Up:
 
Walking Lunge:

WORKOUT

Workout

5 Sets:
8 Barbell Back Rack Lunges
8 Barbell Good Mornings
 
*Rest As Needed*
 
Every 2 Minutes For 12 Minutes (6 Sets):
10 Calorie Bike
12 Banded Press
 
*Rest 2 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
10 Burpees
12 Banded Straight Arm Pulldown
 
6 Rounds For Time: (30 Minute Time Cap)
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 Burpees / 100 Mountain Climbers / 50 Plank Jacks / 100 Bicycle Kicks
 
Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

VIDEO DEMOS

Barbell Back Rack Lunge:
 
Barbell Good Morning:
 
Banded Press:
 
Burpee:
 
Banded Straight Arm Pulldown:
 
Air Squat:
 
Push Up:
 
Walking Lunge:

Workout

Every 3 Minutes For 9 Minutes (3 Sets):
6 Back Squats

50-60% Of 1rm Back Squat
 
Every 3 Minutes For 9 Minutes (3 Sets):
6 Front Squats

40-45% Of 1rm Front Squat
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 8-10 Power Cleans @40-50% Of 1rm Power Clean
Station 2: 12-14 Hollow Hold Banded Lat Pull Downs
Station 3: 8-10 Push Press @40-50% Of 1rm Push Press
Station 4: 12-14 Banded Rows

VIDEO DEMOS

Back Squat:
 
Front Squat:
 
Power Clean:
 
Hollow Hold Banded Lat Pulldown:
 
Push Press:
 
Banded Row:

SUNDAY

Feb 28, 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