Account Login

Welcome
New Students

Facility
Tours

UREC Classes
& Trips

Facility
Hours

Upcoming
Events

RECREATION
CAMPUS MAP

University Recreation and Chinook facilities are currently limited. View available facilities and make a reservation.

Students must show proof of arrival COVID-19 test to use University Recreation facilities or in-person programming.

All guests must:

Show completed attestation
Wear a mask in all indoor spaces except while in the water at the pool
Make a reservation ahead to use indoor spaces

Workout of the Day

The following information and online activities are to be used as a guideline only. If any of the exercises cause any pain or discomfort, stop the exercise immediately and consult your physician. We strongly encourage you to consult with a physician before participating in any physical activity.

If you would like to see the other online offerings UREC has developed such as online fitness classes, go here.

Thursday, January 28th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up: Mobility and Increase Heart Rate
Complete each movement with minimal to no time in between, only go through the sequence once.
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Reverse Lunge + Hip lift x10 ea.
-Spiderman Crawls x10 ea.
-Body weight squat x20
-Reaching Single Leg Romanian Deadlift x10 ea.
-Jumping Jacks x20
-Skater Hops x15 ea.

Workout: lower body Plyometric development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one set series to the next .
A1: Depth Jumps x10
A1: Alternating Lunge Jumps x10 ea.
Rest 30 seconds
A2: Depth Jumps x10
A2: Alternating Lunge Jumps x10 ea.
Rest 30 seconds
A3: Depth Jumps x10
A3: Alternating Lunge Jumps x10 ea.
Rest 60 seconds

B1: Pause Jump Squat x10
B1: Skater Hops x15 ea.
Rest 30 seconds
B2: Pause Jump Squat x10
B2: Skater Hops x15 ea.
Rest 30 seconds
B3: Pause Jump Squat x10
B3: Skater Hops x15 ea.
Rest 60 seconds

C1: Lateral Box Jump Overs x10 ea.
C1: Alternating Toe Taps on Box x20 ea.
Rest 30 seconds
C2: Lateral Box Jump Overs x10 ea.
C2: Alternating Toe Taps on Box x20 ea.
Rest 30 seconds
C3: Lateral Box Jump Overs x10 ea.
C3: Alternating Toe Taps on Box x20 ea.
Rest 60 seconds

D1: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D4: Eccentric Split Lunges x 5 each leg
Rest 60 seconds

F1: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
F2: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
F3: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
F4: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds

Finisher: complete all exercise with no rest in between

F1: Spiderman crawls x10
F1: Push ups x10
F1: Triceps dips x10
F1: Push up + downward dog x10
F1: Body saw x10
F1: Pike press x10

Cool Down
Complete sequence one time through.
-Belly Breathing x 2 min
-Quadruped Alternating Bird Dogs x 10 ea.
-HK Hip Flexor Pulse x 30 seconds ea.
-Strider + Hip Lift x 6
-Pigeon Pose x 30 seconds ea.

Wednesday, January 27th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Workout:
18 minute EMOM (every minute on the minute): In this EMOM we will have odd and even minutes.
For odd minutes (1, 3, 5, 7, et.) you will complete exercises A
For even minutes (2, 4, 6, 8, etc.) you will complete exercises B

For example, if it takes 40 seconds to complete all A exercises you get 20 seconds of rest before the start of the next minute.
Odd Minutes:
A1: Stair jumps x20
A2: Switch climbers x10 ea. side
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1: Stair jumps x20
A2: Switch climbers x10 ea. side
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges 20 seconds
A2: Leg lifts 20 seconds
Rest remainder of minute
Even Minutes:
B1: Russian Twist x 15 ea.
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1: Squat x 20
Rest remainder of minute

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Tuesday, January 26th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout: Superset style upper body strength development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next .
A1: Diamond push up x10
A1: Fast hand plank x30 seconds
Rest 30 seconds
A2: Dimond push ups x10
A2: plank x30 seconds
Rest 30 seconds
A3: Diamond push ups x10
A3: plank x30 seconds
Rest 30 seconds

B1: Ecc. Push Ups x10.
B1: Body Saw x10
Rest 30 seconds
B2: Archer Push Ups x5 ea.
B2: Body Saw x10
Rest 30 seconds
B3: Archer Push Ups x5 ea.
B3: Body Saw x10
Rest 60 seconds

C1: Dive Bomber Pushups x6
C1: Russian Twist x20 ea.
Rest 30 seconds
C2: Dive Bomber Pushups x6
C2: Russian Twist x20 ea.
Rest 30 seconds
C3: Dive Bomber Pushups x6
C3: Russian Twist x20 ea.
Rest 60 seconds

D1: Alternating Superman x8 ea.
D1: Dead bugs  x12 ea.
Rest 30 seconds
D2: Alternating Superman x8 ea.
D2: Dead bugs  x12 ea.
Rest 30 seconds
D3: Alternating Superman x8 ea.
D3: Dead bugs  x12 ea.
Rest 60 seconds

Finisher: complete all exercise with no rest in between

E1: Spiderman crawls x10
E2: Push ups x10
E3: Triceps dips x10
E4: Push up + downward dog x10
E5: Body saw x10
E6: Pike press x10

Cool down:
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Cat Cow x30 sec

Monday, January 25th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 3 circuits.

Circuit 1: Full Body 1st round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 2nd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 3rd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 3rd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 3: Lower Body 1st round
C1: 1-foot elevated Glute Bridge x 10 ea.
C2: Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5: Reverse Crunches x15

-90 seconds rest

Circuit 3: Lower Body 2nd round
C1: 1-foot elevated Glute Bridge x 10 ea.
C2:Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5: Reverse Crunches x15 1st round

-90 seconds rest

Circuit 3: Lower Body 3rd round
C1: 1-foot elevated Glute Bridge x 10 ea.
C2:Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5: Reverse Crunches x15 1st round

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Sunday, January 24th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Finisher: complete all exercise with no rest in between

F1: Spiderman crawls x10
F1: Push ups x10
F1: Triceps dips x10
F1: Push up + downward dog x10
F1: Body saw x10
F1: Pike press x10

Saturday, January 23th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Work Out:
Tabata workout: Perform each exercise at maximum effort for 20 seconds followed by a 10 second rest. You will repeat this 20/10 on each exercise 4 times before moving onto the next exercise. Repeat A-E three times
A1: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A1: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A1: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A1: Alternating lateral lunges x 20 seconds
Rest 10 seconds

B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds

C1: Mountain Climbers x 20 seconds
Rest 10 seconds
C1: Mountain Climbers x 20 seconds
Rest 10 seconds
C1: Mountain Climbers x 20 seconds
Rest 10 seconds
C1: Mountain Climbers x 20 seconds
Rest 10 seconds

D1: Over Head Split Squat x 20 seconds
Rest 10 seconds
D1: Over Head Split Squat x 20 seconds
Rest 10 seconds
D1: Over Head Split Squat x 20 seconds
Rest 10 seconds
D1: Over Head Split Squat x 20 seconds
Rest 10 seconds

E1: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E1: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E1: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E1: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds

A2: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A2: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A2: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A2: Alternating lateral lunges x 20 seconds
Rest 10 seconds

B2: High Knees x 20 seconds
Rest 10 seconds
B2: High Knees x 20 seconds
Rest 10 seconds
B2: High Knees x 20 seconds
Rest 10 seconds
B2: High Knees x 20 seconds
Rest 10 seconds

C2: Mountain Climbers x 20 seconds
Rest 10 seconds
C2: Mountain Climbers x 20 seconds
Rest 10 seconds
C2: Mountain Climbers x 20 seconds
Rest 10 seconds
C2: Mountain Climbers x 20 seconds
Rest 10 seconds

D2: Over Head Split Squat x 20 seconds
Rest 10 seconds
D2: Over Head Split Squat x 20 seconds
Rest 10 seconds
D2: Over Head Split Squat x 20 seconds
Rest 10 seconds
D2: Over Head Split Squat x 20 seconds
Rest 10 seconds

E2: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E2: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E2: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E2: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds

A3: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A3: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A3: Alternating lateral lunges x 20 seconds
Rest 10 seconds
A3: Alternating lateral lunges x 20 seconds
Rest 10 seconds

B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds

C3: Mountain Climbers x 20 seconds
Rest 10 seconds
C3: Mountain Climbers x 20 seconds
Rest 10 seconds
C3: Mountain Climbers x 20 seconds
Rest 10 seconds
C3: Mountain Climbers x 20 seconds
Rest 10 seconds

D3: Over Head Split Squat x 20 seconds
Rest 10 seconds
D3: Over Head Split Squat x 20 seconds
Rest 10 seconds
D3: Over Head Split Squat x 20 seconds
Rest 10 seconds
D3: Over Head Split Squat x 20 seconds
Rest 10 seconds

E3: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E3: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E3: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E3: Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds

Cool Down:
-Child’s Pose x 30 seconds
-Child’s Pose with Lat Stretch x 30 seconds per side
-Belly Breathing x 30 seconds

Friday, January 22th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.

Circuit 1: Anterior upper body 1st round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 1: Anterior upper body 2nd round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 1: Anterior upper body 3rd round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 2: Posterior Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Eccentric pull ups x 5.
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Posterior Upper Body  2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Eccentric pull ups  x 5.
B5: alternating leg V-ups  x10 ea.

-90 seconds rest

Circuit 2: Posterior Upper Body  3rd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Eccentric pull ups  x 5.
B5: alternating leg V-ups  x10 ea.

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Saturday, January 16th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

lower body Plyometric development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one set series to the next .
A1: Depth Jumps x10
A1: Alternating Lunge Jumps x10 ea.
Rest 30 seconds
A2: Depth Jumps x10
A2: Alternating Lunge Jumps x10 ea.
Rest 30 seconds
A3: Depth Jumps x10
A3: Alternating Lunge Jumps x10 ea.
Rest 60 seconds

Superset/Compound set training:
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets.
1st Superset
A1: Squat x 20
A1: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset
B1: Rear foot elevated split squat x 10 ea.
B1: Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea.
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Thursday, January 21th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout focus: leg

4 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise.
A1: Body weight squats x 15
Rest 30 seconds
A2: Body weight squats x 15
Rest 30 seconds
A3: Body weight squats x 15
Rest 30 seconds
A4: Body weight squats x 15
Rest 90 seconds

B1: Alternating lateral lunges x 10 each side
Rest 30 seconds
B2: Alternating lateral lunges x 10 each side
Rest 30 seconds
B3: Alternating lateral lunges x 10 each side
Rest 30 seconds
B4: Alternating lateral lunges x 10 each side
Rest 90 seconds

C1: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C4: Eccentric Split Lunges x 5 each leg
Rest 90 seconds

D1: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D2: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D3: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D4: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds

E1: Single leg RDL reach   x 10 each leg
Rest 30 seconds
E2: Single leg RDL reach  x 10 each leg
Rest 30 seconds
E3: Single leg RDL reach  x 10 each leg
Rest 30 seconds
E4: Single leg RDL reach  x 10 each leg
Rest 30 seconds

Superset/Compound set training:
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets.
1st Superset
A1: Squat x 20
A1: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Wednesday, January 20th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Circuit Training:
Perform each circuit three to five times through with 90 seconds-2 minutes of rest between circuits. Perform each exercise with little to no rest between exercises.
Circuit A:
A1: Bear Hold Rotations x 6 each direction
A1: 1 Foot Elevated Glute Bridge x 10 each
A1: Alternating Leg Lowers x 10 each
Rest 90-120 seconds

A2: Bear Hold Rotations x 6 each direction
A2: 1 Foot Elevated Glute Bridge x 10 each
A2: Alternating Leg Lowers x 10 each
Rest 90-120 seconds

A3: Bear Hold Rotations x 6 each direction
A3: 1 Foot Elevated Glute Bridge x 10 each
A3: Alternating Leg Lowers x 10 each
Rest 90-120 seconds

A4: Bear Hold Rotations x 6 each direction
A4: 1 Foot Elevated Glute Bridge x 10 each
A4: Alternating Leg Lowers x 10 each
Rest 90-120 seconds

A5: Bear Hold Rotations x 6 each direction
A5: 1 Foot Elevated Glute Bridge x 10 each
A5: Alternating Leg Lowers x 10 each
Rest 90-120 seconds

Circuit B:
B1: Lateral Lunge + Crossover Lunge x 10 each side
B1: Cossack Squat x 6 each
B1: Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds

B2: Lateral Lunge + Crossover Lunge x 10 each side
B2: Cossack Squat x 6 each
B2: Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds

B3: Lateral Lunge + Crossover Lunge x 10 each side
B3: Cossack Squat x 6 each
B3: Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds

B4: Lateral Lunge + Crossover Lunge x 10 each side
B4: Cossack Squat x 6 each
B4: Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds

B5: Lateral Lunge + Crossover Lunge x 10 each side
B5: Cossack Squat x 6 each
B5: Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds

Circuit C:
C1: Archer Push Ups x 12
C1: Dive Bomber Push Ups x 10
C1: Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds

C2: Archer Push Ups x 12
C2: Dive Bomber Push Ups x 10
C2: Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds

C3: Archer Push Ups x 12
C3: Dive Bomber Push Ups x 10
C3: Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds

C4: Archer Push Ups x 12
C4: Dive Bomber Push Ups x 10
C4: Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds

C5: Archer Push Ups x 12
C5: Dive Bomber Push Ups x 10
C5: Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds

Cool Down
Bring your body back to state of controlled breathing.
- Loaded Beast to Wave Unload x 3
-Child’s Pose x 45 seconds

Tuesday, January 19th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Odd Minutes:
A1: Stair jumps x20
A2: Switch climbers x10 ea. side
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges 20 seconds
A2: Leg lifts 20 seconds
Rest remainder of minute
Even Minutes:
B1: Russian Twist x 15 ea.
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1: Squat x 20
Rest remainder of minute

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Monday, January 18th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 3 circuits.

Circuit 1: Full Body 1st round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 2nd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 3rd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 3rd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Sunday, January 17th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.

Circuit 1: Anterior upper body 1st round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 1: Anterior upper body 2nd round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 1: Anterior upper body 3rd round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Saturday, January 16th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Friday, January 15th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Odd Minutes:
A1: Stair jumps x20
A2: Switch climbers x10 ea. side
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges 20 seconds
A2: Leg lifts 20 seconds
Rest remainder of minute
Even Minutes:
B1: Russian Twist x 15 ea.
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1: Squat x 20
Rest remainder of minute

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Thursday, January 14th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Finisher: complete all exercise with no rest in between

F1: Spiderman crawls x10
F1: Push ups x10
F1: Triceps dips x10
F1: Push up + downward dog x10
F1: Body saw x10
F1: Pike press x10

Wednesday, January 13th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout: Superset style upper body strength development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next .
A1: Diamond push up x10
A1: Plank x30 seconds
Rest 30 seconds
A2: Dimond push ups x10
A2: plank x30 seconds
Rest 30 seconds
A3: Diamond push ups x10
A3: plank x30 seconds
Rest 30 seconds

B1: Archer Push Ups x5 ea.
B1: Body Saw x10
Rest 30 seconds
B2: Archer Push Ups x5 ea.
B2: Body Saw x10
Rest 30 seconds
B3: Archer Push Ups x5 ea.
B3: Body Saw x10
Rest 60 seconds

Finisher: complete all exercise with no rest in between

F1: Spiderman crawls x10
F1: Push ups x10
F1: Triceps dips x10
F1: Push up + downward dog x10
F1: Body saw x10
F1: Pike press x10

Cool down:
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Cat Cow x30 sec

Tuesday, January 12th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 3 circuits.

Circuit 1: Full Body 1st round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 2nd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 3rd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 3rd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Monday, January 11th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Odd Minutes:
A1: Stair jumps x20
A2: Switch climbers x10 ea. side
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges 20 seconds
A2: Leg lifts 20 seconds
Rest remainder of minute
Even Minutes:
B1: Russian Twist x 15 ea.
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1: Squat x 20
Rest remainder of minute

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Sunday, January 10th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

2nd Superset
B1: Dynamic Lateral Lunge x 10
B1: Duck Walk x 10 ea.
Rest 30 seconds
B2: Dynamic Lateral Lunge x 10
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Dynamic Lateral Lunge x 10
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set
C1: Archer Push-ups x 5 ea.
C1: Dive Bomber Push Ups x 3
Rest 30 seconds
C2: Archer Push-ups x 5 ea.
C2: Dive Bomber Push Ups x 3
Rest 30 seconds
C3: Archer Push-ups x 5 ea.
C3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set
D1: Russian Twist x 15 ea.
D1: Reverse Crunches x 15
Rest 30 seconds
D2: Russian Twist x 15 ea.
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Russian Twist x 15 ea.
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset
E1: Planks x 1 minute
E1: Alternating Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute
E3: Alternating Superman x 10 ea.
Rest 30 seconds

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Saturday, January 9th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 3 circuits.

Circuit 1: Full Body 1st round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 2nd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 3rd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 3rd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Friday, January 8th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout focus: leg

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Thursday, January 7th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Finisher:
Complete each exercise with no rest in between.
-Plank 1 minute
-Mountain climber x20 each leg
-Russian Twist x20 each side

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Wednesday, January 6th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout:
14 minute EMOM (every minute on the minute): In this EMOM we will have odd and even minutes.
For odd minutes (1, 3, 5, 7, et.) you will complete exercises A
For even minutes (2, 4, 6, 8, etc.) you will complete exercises B

For example, if it takes 40 seconds to complete all A exercises you get 20 seconds of rest before the start of the next minute.
Odd Minutes:
A1: Stair jumps x20
A2: Switch climbers x10 ea. side
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1: Stair jumps x20
A2: Switch climbers x10 ea. side
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
A2: Leg lifts x15
Rest remainder of minute
Even Minutes:
B1: Squat x 20
Rest remainder of minute

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Tuesday, January 5th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout: Plyometric and Lower body strength

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Monday January 4th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.

Circuit 1: Anterior upper body 1st round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 1: Anterior upper body 2nd round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 1: Anterior upper body 3rd round
A1: Bear Crawl laterally x 15 ea
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 2: Posterior Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Eccentric pull ups x 5.
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Posterior Upper Body 3rd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Eccentric pull ups x 5.
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Sunday January 3rd

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.

Circuit 1: Anterior Lower Body 1st round
A1: Eccentric Split Lunges x 5 each leg
A2: Skater Squat x10 ea.
A3: Split Squat x10 ea.
A4: Alternating lateral lunges x 10 each side
A5: Reverse Crunches x15

-90 seconds rest

Circuit 1: Anterior Lower Body 2nd round
A1: Eccentric Split Lunges x 5 each leg
A2: Skater Squat x10 ea.
A3: Split Squat x10 ea.
A4: Alternating lateral lunges x 10 each side
A5: Reverse Crunches x15

-90 seconds rest

Circuit 1: Anterior Lower Body 3rd round

A1: Eccentric Split Lunges x 5 each leg
A2: Skater Squat x10 ea.
A3: Split Squat x10 ea.
A4: Alternating lateral lunges x 10 each side
A5: Reverse Crunches x15

-90 seconds rest

Circuit 2: Posterior lower Body 1st round
B1: 1-foot elevated Glute Bridge x 10 ea.
B2: Single leg RDL reach x 10 each leg
B3: Split Squat x10 ea.
B4: Calf Raise x 21
B5: Spiderman Crawls x10 ea.

-90 seconds rest

Circuit 2: Posterior lower Body 2nd round
B1: 1-foot elevated Glute Bridge x 10 ea.
B2: Single leg RDL reach x 10 each leg
B3: Split Squat x10 ea.
B4: Calf Raise x 21
B5: Spiderman Crawls x10 ea.

-90 seconds rest

Circuit 2: Posterior lower Body 3rd round
B1: 1-foot elevated Glute Bridge x 10 ea.
B2: Single leg RDL reach x 10 each leg
B3: Split Squat x10 ea.
B4: Calf Raise x 21
B5: Spiderman Crawls x10 ea.

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Saturday January 2nd

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Finisher:
Complete each exercise with no rest in between.
-Plank 1 minute
-Mountain climber x20 each leg
-Russian Twist x20 each side

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Friday, January 1st

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 3 circuits.

Circuit 1: Full Body 1st round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 2nd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 3rd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 3rd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Thursday, December 31th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Finisher:
Complete each exercise with no rest in between.
-Plank 1 minute
-Mountain climber x20 each leg
-Russian Twist x20 each side

Cool down:
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Cat Cow x30 sec

Wednesday, December 30th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout: Superset style upper body strength development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next .
A1: Diamond push up x10
A1: Plank x30 seconds
Rest 30 seconds
A2: Dimond push ups x10
A2: plank x30 seconds
Rest 30 seconds
A3: Diamond push ups x10
A3: plank x30 seconds
Rest 30 seconds

B1: Archer Push Ups x5 ea.
B1: Body Saw x10
Rest 30 seconds
B2: Archer Push Ups x5 ea.
B2: Body Saw x10
Rest 30 seconds
B3: Archer Push Ups x5 ea.
B3: Body Saw x10
Rest 60 seconds

Finisher: complete all exercise with no rest in between

F1: Spiderman crawls x10
F1: Push ups x10
F1: Triceps dips x10
F1: Push up + downward dog x10
F1: Body saw x10
F1: Pike press x10

Cool down:
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Cat Cow x30 sec

Tuesday, December 29th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Workout

2nd Superset

B1: Archer Push-ups x 5 ea.
B1: Dive Bomber Push Ups x 3
Rest 30 seconds
B2: Archer Push-ups x 5 ea.
B2: Dive Bomber Push Ups x 3
Rest 30 seconds
B3: Archer Push-ups x 5 ea.
B3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set
C1: Russian Twist x 15 ea.
C1: Reverse Crunches x 15
Rest 30 seconds
C2: Russian Twist x 15 ea.
C2: Reverse Crunches x 15
Rest 30 seconds
C3: Russian Twist x 15 ea.
C3: Reverse Crunches x 15
Rest 30 seconds

5th Superset
D1: Planks x 1 minute
D1: Alternating Superman x 10 ea.
Rest 30 seconds
D2: Planks x 1 minute
D2: Alternating Superman x 10 ea.
Rest 30 seconds
D3: Planks x 1 minute
D3: Alternating Superman x 10 ea.
Rest 30 seconds

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Monday, December 28th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 3 circuits.

Circuit 1: Full Body 1st round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 2nd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 3rd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 3rd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cool Down:

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Sunday, December 27th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout: Superset style upper body strength development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next .
A1: Diamond push up x10
A1: Plank x30 seconds
Rest 30 seconds
A2: Dimond push ups x10
A2: plank x30 seconds
Rest 30 seconds
A3: Diamond push ups x10
A3: plank x30 seconds
Rest 30 seconds

B1: Archer Push Ups x5 ea.
B1: Body Saw x10
Rest 30 seconds
B2: Archer Push Ups x5 ea.
B2: Body Saw x10
Rest 30 seconds
B3: Archer Push Ups x5 ea.
B3: Body Saw x10
Rest 60 seconds

Cool down:
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Cat Cow x30 sec

Saturday, December 26th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Workout:
4 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise.
A1: Body weight squats x 15
Rest 30 seconds
A2: Body weight squats x 15
Rest 30 seconds
A3: Body weight squats x 15
Rest 30 seconds
A4: Body weight squats x 15
Rest 90 seconds

D1: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D2: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D3: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D4: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds

E1: Single leg RDL reach x 10 each leg
Rest 30 seconds
E2: Single leg RDL reach x 10 each leg
Rest 30 seconds
E3: Single leg RDL reach x 10 each leg
Rest 30 seconds
E4: Single leg RDL reach x 10 each leg
Rest 30 seconds

Core:

F1: Leg lifts x 20 reps
Rest 30 seconds
F2: Leg lifts x 20 reps
Rest 30 seconds

G1: Russian Twists x 50 reps (total)
Rest 30 seconds
G2: Russian Twists x 50 reps (total)
Rest 30 seconds

H1: Bicycle crunches x 50 reps (total)
Rest 30 seconds
H2: Bicycle crunches x 50 reps (total)
Rest 30 seconds

Cool Down:
-Quadruped Fire Hydrants x 15 each side
-Quadruped Fire Hydrants x 15 each side
-Hip flexor pulses x 15 each leg
-Hip flexor pulses x 15 each leg

Friday, December 25th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Superset/Compound set training:
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets.
1st Compound set
A1: Push ups  x 10
A1: Feet elevated triceps bench dips x 10
Rest 30 Seconds
A2:  Push ups  x 10
A2: Feet elevated triceps bench dips x 10
Rest 30 Seconds
A3:  Push ups  x 10
A3: Feet elevated triceps bench dips x 10
Rest 30 Seconds

2nd Superset
B1: Dimond push ups x 5
B1: Eccentric pull ups  x 5.
Rest 30 seconds
B2: Dimond push ups x 5
B2: Eccentric pull ups  x 5.
Rest 30 seconds
B3: Dimond push ups x 5
B3: Eccentric pull ups  x 5.
Rest 30 seconds

4th Compound set
D1: Deadbugs x 15 ea.
D1: Reverse Crunches x 15
Rest 30 seconds
D2: Deadbugs x 15 ea.
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Deadbugs x 15 ea. .
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset
E1: Feet up toe touches x 1 minute
E1: Alternating Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute
E3: Alternating Superman x 10 ea.
Rest 30 seconds

Finisher:
Complete each exercise with no rest in between.
-Plank 1 minute
-Mountain climber x20 each leg
-Russian Twist x20 each side

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Thursday, December 24th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Finisher:
Complete each exercise with no rest in between.
-Plank 1 minute
-Mountain climber x20 each leg
-Russian Twist x20 each side

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Wednesday, December 23th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.

Circuit 1: Full Body 1st round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 2nd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Circuit 2: Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: alternating leg V-ups x10 ea.

-90 seconds rest

Core:

D1: Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1: Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cool Down:

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Tuesday, December 22th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout: Superset style upper body strength development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next .
A1: Diamond push up x10
A1: Plank x30 seconds
Rest 30 seconds
A2: Push up eccentric focus x10
A2: plank x30 seconds
Rest 30 seconds
A3: Push up eccentric focus x10
A3: plank x30 seconds
Rest 30 seconds

B1: Archer Push Ups x5 ea.
B1: Body Saw x10
Rest 30 seconds
B2: Archer Push Ups x5 ea.
B2: Body Saw x10
Rest 30 seconds
B3: Archer Push Ups x5 ea.
B3: Body Saw x10
Rest 60 seconds

D1: Alternating Superman x8 ea.
D1: Hip Thrust x12 ea.
Rest 30 seconds
D2: Alternating Superman x8 ea.
D2: Hip Thrust x12 ea.
Rest 30 seconds
D3: Alternating Superman x8 ea.
D3: Hip Thrust x12 ea..
Rest 60 seconds

Cool down:
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Cat Cow x30 sec

Monday, December 21th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Workout: Superset style lower body Plyometric development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next .
A1: Depth Jumps x10
A1: Alternating Lunge Jumps x10 ea.
Rest 30 seconds
A2: Depth Jumps x10
A2: Alternating Lunge Jumps x10 ea.
Rest 30 seconds
A3: Depth Jumps x10
A3: Alternating Lunge Jumps x10 ea.
Rest 60 seconds

D1: Split Squat x12 ea.
D1: Hip Thrust x12 ea.
Rest 30 seconds
D2: Split Squat x12 ea.
D2: Hip Thrust x12 ea.
Rest 30 seconds
D3: Split Squat x12 ea.
D3: Hip Thrust x12 ea.
Rest 60 seconds

Finisher:
Complete each exercise with no rest in between.
-Plank 1 minute
-Mountain climber x20 each leg
-Russian Twist x20 each side

Cool down:
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Cat Cow x30 sec

Sunday, December 20th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.

Circuit 1: Full Body 1st round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 1: Full Body 2nd round
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body 1st round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: Leg Scissors x20 ea.

-90 seconds rest

Circuit 2: Upper Body 2nd round
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: Leg Scissors x20 ea.

-90 seconds rest

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Saturday , December 19th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Workout:
4 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise.
A1: Body weight squats x 15
Rest 30 seconds
A1: Body weight squats x 15
Rest 30 seconds
A1: Body weight squats x 15
Rest 30 seconds
A1: Body weight squats x 15
Rest 90 seconds

B1: Alternating lateral lunges x 10 each side
Rest 30 seconds
B1: Alternating lateral lunges x 10 each side
Rest 30 seconds
B1: Alternating lateral lunges x 10 each side
Rest 30 seconds
B1: Alternating lateral lunges x 10 each side
Rest 90 seconds

C1: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C1: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C1: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C1: Eccentric Split Lunges x 5 each leg
Rest 90 seconds

D2: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D2: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D2: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds
D2: 1 foot elevated glute bridge  x 10 each leg
Rest 30 seconds

Core:

E1: Leg lifts x 20 reps
Rest 30 seconds
E2: Leg lifts x 20 reps
Rest 30 seconds

F1: Russian Twists x 40 reps (total)
Rest 30 seconds
F2: Russian Twists x 40 reps (total)
Rest 30 seconds

G1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cool Down:
-Quadruped Fire Hydrants x 15 each side
-Quadruped Fire Hydrants x 15 each side
-Hip flexor pulses x 15 each leg
-Hip flexor pulses x 15 each leg

Friday, December 18th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Walk outs x10

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between.
-Jumping Jacks x 30s
-Burpee x 30s

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Thursday, December 17th

-written by Deep Mahein NASM Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.
-Cat/cow x 5 (up & down equals 1)
-Quadruped Shoulder Mobilization x 5 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 4 ea.
-Glute Bridge + Arm Reach x 6 ea.
-Lying Quad Stretch x 10 seconds each side
-HK Hip Flexor Pulses x 5 ea.
-Strider + Hip Lift + OH Reach x 6 ea.
-Reaching Split Squat x 5 ea.

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 60 seconds before moving on to the work out.
-Jumping Jacks x 30s
-Body Weight Squat x 5
-Forward Lunge x 5 ea.
-Reverse Lunge x 5 ea.

Workout Upper Focus:
Make sure to properly warmup. Lots of pushups, if you fatigue go from the knees. Take 60-90 second rest between sets.
A1: Renegade Rows w Push Up x 12
Rest 60-90 sec
A2: Renegade Rows w Push Up x 12
Rest 60-90 sec
A3: Renegade Rows w Push Up x 12
Rest 60-90 sec
A4: Renegade Rows w Push Up x 12
Rest 60-90 sec

B1: T-Push up x 15
Rest 60-90 sec
B1: T-Push up x 15
Rest 60-90 sec
B1: T-Push up x 15
Rest 60-90 sec
B1: T-Push up x 15
Rest 60-90 sec

C1: Mountain Climber Push Ups x 15
Rest 60-90 sec
C1: Mountain Climber Push Ups x 15
Rest 60-90 sec
C1: Mountain Climber Push Ups x 15
Rest 60-90 sec

D1: Plank Ups x 12
Rest 60-90 sec
D1: Plank Ups x 12
Rest 60-90 sec
D1: Plank Ups x 12
Rest 60-90 sec
D1: Plank Ups x 12
Rest 60-90 sec

E1: Spiderman Crawls x 10
Rest 60-90 sec
E1: Spiderman Crawls x 10
Rest 60-90 sec
E1: Spiderman Crawls x 10
Rest 60-90 sec

F1: Feet Elevated Triceps Bench Dips x 15
Rest 60-90 sec
F1: Feet Elevated Triceps Bench Dips x 15
Rest 60-90 sec
F1: Feet Elevated Triceps Bench Dips x 15
Rest 60-90 sec
F1: Feet Elevated Triceps Bench Dips x 15
Rest 60-90 sec

G1: Alternating Leg V-Ups x 6 ea. side
Rest 60-90 sec
G1: Alternating Leg V-Ups x 6 ea. side
Rest 60-90 sec
G1: Alternating Leg V-Ups x 6 ea. side
Rest 60-90 sec
G1: Alternating Leg V-Ups x 6 ea. side
Rest 60-90 sec

Cool Down:
-Scap CARs 2 sets 6 rotations
-Dead Hangs 2 sets 10 seconds
-Belly Breathing 2 sets 15 seconds
-Child's Pose 2 sets 10 seconds

Wednesday, December 16th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-9090 transition x5 ea. side
-Snow angels x30 seconds
-Walk outs x10
-Bear hold rotations x10

Workout:
Core focused full body workout! Do these exercises in pairs of two as listed.
Complete 4 sets of each pair before moving on to the next.
Perform exercises with little to no rest in between sets, but after each pair rest for 90 seconds.
A1: Body saw
A1: Wall sit
Rest 90 sec
A2: Body saw
A2: Wall sit
Rest 90 sec
A3: Body saw
A3: Wall sit
Rest 90 sec
A4: Body saw
A4: Wall sit
Rest 90 sec

B1: Plank jacks
B1: Dive bomber push ups
Rest 90 sec
B2: Plank jacks
B2: Dive bomber push ups
Rest 90 sec
B3: Plank jacks
B3: Dive bomber push ups
Rest 90 sec
B4: Plank jacks
B4: Dive bomber push ups
Rest 90 sec

C1: Spiderman crawls
C1: Glute bridges
Rest 90 sec
C2: Spiderman crawls
C2: Glute bridges
Rest 90 sec
C3: Spiderman crawls
C3: Glute bridges
Rest 90 sec
C4: Spiderman crawls
C4: Glute bridges
Rest 90 sec

D1: Russian twists
D1: Frog crawl
Rest 90 sec
D2: Russian twists
D2: Frog crawl
Rest 90 sec
D3: Russian twists
D3: Frog crawl
Rest 90 sec
D4: Russian twists
D4: Frog crawl
Rest 90 sec

Cool Down:
-Cat cow x30 seconds
-Full body ab stretch x30 seconds
-Child’s pose + lateral reach x30 seconds ea. side
-Chest expansion x30 seconds
-Downward dog + upward dog x10
-Belly breathing x30 seconds

Tuesday, December 15th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm Up:
-Striders x 10
-High Plank + downward dog x 10
-Push up + Downward dog x 10
-Childs pose + T spine Rotation x 10

Workout:
45/15:
This circuit involves having a 45 sec period exercising followed by a 15sec rest period.
Perform each exercise back to back. Perform each circuit 3 times with 2min rest in between each circuit.

Circuit A
A1: Bicycles x 45 sec
Rest 15 sec
A1: Body Saws x 45 sec
Rest 15 sec
A1: Dead Bugs x 45 sec
Rest 2 minutes

Circuit B
B1: Diamond-push ups x 45 sec
Rest 15 sec
B1: Dive bomber push ups x 45 sec
Rest 15 sec
B1: Elevated Archer Push ups x 45
Rest 2 minutes

A2: Bicycles x 45 sec
Rest 15 sec
A2: Body Saws x 45 sec
Rest 15 sec
A2: Dead Bugs x 45 sec
Rest 2 minutes

B2: Diamond-push ups x 45 sec
Rest 15 sec
B2: Dive bomber push ups x 45 sec
Rest 15 sec
B2: Elevated Archer Push ups x 45
Rest 2 minutes

A3: Bicycles x 45 sec
Rest 15 sec
A3: Body Saws x 45 sec
Rest 15 sec
A3: Dead Bugs x 45 sec
Rest 2 minutes

B3: Diamond-push ups x 45 sec
Rest 15 sec
B3: Dive bomber push ups x 45 sec
Rest 15 sec
B3: Elevated Archer Push ups x 45
Rest 2 minutes

Cool Down:
-Striders x 1 minute
-High Plank + downward dog x 1 minute
-Push up + Downward dog x 1 minute
-Childs pose + T spine Rotation x 1 minute

Monday, December 14th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
Cat cow x30 seconds
Seated y + a shoulder mobility x30 seconds
Side lying full arm circle x30 seconds ea. side
Walk outs x10
Downward dog + upward dog x10

Workout:
Upper body workout! Once you’ve performed every exercise, with 45 seconds rest in between, start from the beginning and repeat until you’ve completed 4 sets of every exercise.
A1: Spiderman crawls x10
Rest 45 seconds
A1: Push ups x10
Rest 45 seconds
A1: Tricep dips x10
Rest 45 seconds
A1: Push up + downward dog x10
Rest 45 seconds
A1: Body saw x10
Rest 45 seconds
A1: Pike press x10
Rest 45 seconds

A2: Spiderman crawls x10
Rest 45 seconds
A2: Push ups x10
Rest 45 seconds
A2: Tricep dips x10
Rest 45 seconds
A2: Push up + downward dog x10
Rest 45 seconds
A2: Body saw x10
Rest 45 seconds
A2: Pike press x10
Rest 45 seconds

A3: Spiderman crawls x10
Rest 45 seconds
A3: Push ups x10
Rest 45 seconds
A3: Tricep dips x10
Rest 45 seconds
A3: Push up + downward dog x10
Rest 45 seconds
A3: Body saw x10
Rest 45 seconds
A3: Pike press x10
Rest 45 seconds

A4: Spiderman crawls x10
Rest 45 seconds
A4: Push ups x10
Rest 45 seconds
A4: Tricep dips x10
Rest 45 seconds
A4: Push up + downward dog x10
Rest 45 seconds
A4: Body saw x10
Rest 45 seconds
A4: Pike press x10
Rest 45 seconds

Cool Down:
-Modified cobra stretch x30 seconds
-Upper back stretch x30 seconds
-Shoulder stretch x30 seconds ea. side
-Overhead tricep stretch x30 seconds ea. side
-Child’s pose + lateral reach x30 seconds ea. side

Sunday, December 13th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
-Supine leg extension x8 ea. side
-Hip CARs x30 seconds
-Quadruped fire hydrants x30 seconds ea. side
-Bear hold rotations x8
-Quad reaches x8 ea. side
-Strider + hip lift + overhead reach x8 ea. side

Workout:
Lower body workout, complete each exercise once through, little to no rest in between exercises.
A1: Curtsy lunge x15 ea. side
A1: Glute bridges x30 pause at the top
A1: Alternating lunge jumps x15 ea. side
A1: Single leg romainian deadlift x15 ea. side
A1: Lateral squats x15 ea. side
A1: Broad jump x30
A1: Forward lunge x15 ea. side
A1: 1 foot elevated glute bridge x15 ea. side
A1: Squat jumps x30

Cool Down:
-Child’s pose + tadpole x8
-Pigeon pose x30 ea. side
-Half butterfly + kick out x30 ea. side
-Half kneeling foot elevated hip mobilization x30 ea. side

Saturday, December 12th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
-9090 transition x6 ea. side
-Quadruped scap cars x30 seconds
-Dead bugs x6 ea. side
-Half kneeling t spine rotation x6 ea. side
-Striders x6 ea. side

Workout:
16 minute EMOM (every minute on the minute): In this EMOM we will have odd and even minutes.
For odd minutes (1, 3, 5, 7, et.) you will complete exercises A1-A4.
For even minutes (2, 4, 6, 8, etc.) you will complete exercises B1-B3.
The goal is to try to complete the 4 exercises as quickly as possible, using the rest of the time left over in the minute to rest.
For example, if it takes 40 seconds to complete all 4 exercises you get 20 seconds of rest before the start of the next minute.
Odd Minutes:
A1: Stair jumps x20
A1: Switch climbers x10 ea. side
A1: Jumping jacks x20
A1: Dive bomber push ups x10
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
B1: Crab toe touches x10 ea. side
B1: Lateral traveling ape x20
B1: Squat jumps x20
Rest remainder of minute

A2: Stair jumps x20
A2: Switch climbers x10 ea. side
A2: Jumping jacks x20
A2: Dive bomber push ups x10
Rest remainder of minute

B2: Frog crawl x20
B2: Crab toe touches x10 ea. side
B2: Lateral traveling ape x20
B2: Squat jumps x20
Rest remainder of minute

A3: Stair jumps x20
A3: Switch climbers x10 ea. side
A3: Jumping jacks x20
A3: Dive bomber push ups x10
Rest remainder of minute

B3: Frog crawl x20
B3: Crab toe touches x10 ea. side
B3: Lateral traveling ape x20
B3: Squat jumps x20
Rest remainder of minute

A4: Stair jumps x20
A4: Switch climbers x10 ea. side
A4: Jumping jacks x20
A4: Dive bomber push ups x10
Rest remainder of minute

B4: Frog crawl x20
B4: Crab toe touches x10 ea. side
B4: Lateral traveling ape x20
B4: Squat jumps x20
Rest remainder of minute

A5: Stair jumps x20
A5: Switch climbers x10 ea. side
A5: Jumping jacks x20
A5: Dive bomber push ups x10
Rest remainder of minute

B5: Frog crawl x20
B5: Crab toe touches x10 ea. side
B5: Lateral traveling ape x20
B5: Squat jumps x20
Rest remainder of minute

A6: Stair jumps x20
A6: Switch climbers x10 ea. side
A6: Jumping jacks x20
A6: Dive bomber push ups x10
Rest remainder of minute

B6: Frog crawl x20
B6: Crab toe touches x10 ea. side
B6: Lateral traveling ape x20
B6: Squat jumps x20
Rest remainder of minute

A7: Stair jumps x20
A7: Switch climbers x10 ea. side
A7: Jumping jacks x20
A7: Dive bomber push ups x10
Rest remainder of minute

B7: Frog crawl x20
B7: Crab toe touches x10 ea. side
B7: Lateral traveling ape x20
B7: Squat jumps x20
Rest remainder of minute

A8: Stair jumps x20
A8: Switch climbers x10 ea. side
A8: Jumping jacks x20
A8: Dive bomber push ups x10
Rest remainder of minute

B8: Frog crawl x20
B8: Crab toe touches x10 ea. side
B8: Lateral traveling ape x20
B8: Squat jumps x20
Rest remainder of minute

Cool Down:
-Shoulder stretch x30 seconds each side
-Bottom squat + hip lift x6 pause at top
-Downward dog + upward dog x6
-Child’s pose + lateral reach x6 ea. side

Friday, December 11th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
-Cat cow x12
-Alternating supermans x6 ea. side
-Single leg downward dog + pigeon x6 ea. side
-Walk outs x12
-Child’s pose + t spine rotation x6 ea. side

Workout:
Perform exercises as a circuit, with little to no time in between exercises.
Perform 3 sets of the circuit with 2 minutes of rest before starting the next set.
A1: Body saw x45 seconds
A1: Wall sit x45 seconds
A1: Push up + downward dog x45 seconds
A1: Reverse lunges x45 seconds
A1: Hollow Hold x45 seconds
A1: Push ups x45 seconds
A1: Duck walk x45 seconds
A1: Leg scissors x45 seconds
Rest 2 minutes

A2: Body saw x45 seconds
A2: Wall sit x45 seconds
A2: Push up + downward dog x45 seconds
A2: Reverse lunges x45 seconds
A2: Hollow Hold x45 seconds
A2: Push ups x45 seconds
A2: Duck walk x45 seconds
A2: Leg scissors x45 seconds
Rest 2 minutes

A3: Body saw x45 seconds
A3: Wall sit x45 seconds
A3: Push up + downward dog x45 seconds
A3: Reverse lunges x45 seconds
A3: Hollow Hold x45 seconds
A3: Push ups x45 seconds
A3: Duck walk x45 seconds
A3: Leg scissors x45 seconds
Rest 2 minutes

Cool Down:
-Chest expansion x30 seconds
-Pigeon pose x30 seconds ea. side
-Child’s pose + lateral reach x30 seconds ea. side
-Half butterfly + kick out x30 seconds ea. side
-Belly breathing x30 seconds

Thursday, December 10th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
-Walk outs x10
-Bottom squat + hip lift x10
-Loaded beast to wave unload x10
-Striders x5 ea. side

Workout:
Full body circuit – pyramid Perform each exercise and its designated reps in order until you reach the exercise with the maximum reps(top) and then work back down.

A1: Dive bomber push ups x10
A2: Leg lifts x15
A3: Body weight squat x20
A4: Tricep dips x25
A5: Russian twists x30
A6: Hip thrusts x35
A7: Prone cobra row x40
A8: Reverse crunches x45
A9: Skater hops x50
A8: Reverse crunches x45
A7: Prone cobra row x40
A6: Hip thrusts x35
A5: Russian twists x30
A4: Tricep dips x25
A3: Body weight squat x20
A2: Leg lifts x15
A1: Dive bomber push ups x10

Cool Down:
-Overhead tricep stretch x30 seconds ea. side
-Half kneeling hip flexor pulse x30 seconds ea. side
-Downward dog + upward dog x10
-Pigeon pose x30 seconds ea. Side

Wednesday, December 9th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
-Cat cow x30 seconds
-Quadruped fire hydrants x8 rotations each side
-Strider + hip lift + overhead reach x8 each side
-Glute bridge + arm reach x8 each side

Workout:
TABATA: 20 seconds of maximum effort followed by 10 seconds of rest, repeat 8 times per exercise.
A1: High knees x20 seconds
Rest 10 seconds
A2: High knees x20 seconds
Rest 10 seconds
A3: High knees x20 seconds
Rest 10 seconds
A4: High knees x20 seconds
Rest 10 seconds
A5: High knees x20 seconds
Rest 10 seconds
A6: High knees x20 seconds
Rest 10 seconds
A7: High knees x20 seconds
Rest 10 seconds
A8: High knees x20 seconds
Rest 2 minutes

B1: V-ups x20 seconds
Rest 10 seconds
B2: V-ups x20 seconds
Rest 10 seconds
B3: V-ups x20 seconds
Rest 10 seconds
B4: V-ups x20 seconds
Rest 10 seconds
B5: V-ups x20 seconds
Rest 10 seconds
B6: V-ups x20 seconds
Rest 10 seconds
B7: V-ups x20 seconds
Rest 10 seconds
B8: V-ups x20 seconds
Rest 2 minutes

C1: Squat jumps x20 seconds
Rest 10 seconds
C2: Squat jumps x20 seconds
Rest 10 seconds
C3: Squat jumps x20 seconds
Rest 10 seconds
C4: Squat jumps x20 seconds
Rest 10 seconds
C5: Squat jumps x20 seconds
Rest 10 seconds
C6: Squat jumps x20 seconds
Rest 10 seconds
C7: Squat jumps x20 seconds
Rest 10 seconds
C8: Squat jumps x20 seconds
Rest 2 minutes

D1: Crab toe touches x20 seconds
Rest 10 seconds
D2: Crab toe touches x20 seconds
Rest 10 seconds
D3: Crab toe touches x20 seconds
Rest 10 seconds
D4: Crab toe touches x20 seconds
Rest 10 seconds
D5: Crab toe touches x20 seconds
Rest 10 seconds
D6: Crab toe touches x20 seconds
Rest 10 seconds
D7: Crab toe touches x20 seconds
Rest 10 seconds
D8: Crab toe touches x20 seconds
Rest 2 minutes

E1: Stair jumps x20 seconds
Rest 10 seconds
E2: Stair jumps x20 seconds
Rest 10 seconds
E3: Stair jumps x20 seconds
Rest 10 seconds
E4: Stair jumps x20 seconds
Rest 10 seconds
E5: Stair jumps x20 seconds
Rest 10 seconds
E6: Stair jumps x20 seconds
Rest 10 seconds
E7: Stair jumps x20 seconds
Rest 10 seconds
E8: Stair jumps x20 seconds
Rest 2 minutes

Cool Down:
-Pigeon pose x30 seconds ea. side
-Child’s pose + lateral reach x30 seconds ea. side
-Half butterfly + kick out x30 seconds ea. side
-Cat cow x30 seconds

Tuesday, December 8th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
Go through warm up sequence twice.
W1: 9090 transition x5 ea. side
W1: Quadruped scap cars x30 seconds
W1: Bear hold rotations x5
W1: Reverse Lunge + hip lift 5 ea. side

W2: 9090 transition x5 ea. side
W2: Quadruped scap cars x30 seconds
W2: Bear hold rotations x5
W2: Reverse Lunge + hip lift 5 ea. side

Workout:
Go through every exercise in order before you start the sequence over again for a total of 4 rounds.
A1: Spiderman crawls x30 seconds
Rest 30 seconds
A1: Jumping jacks x30 seconds
Rest 30 seconds
A1: Switch climbers x30 seconds
Rest 30 seconds
A1: Skater hops x30 seconds
Rest 30 seconds
A1: Frog crawl x30 seconds
Rest 30 seconds
A1: Burpees x30 seconds
Rest 2 minutes

A2: Spiderman crawls x30 seconds
Rest 30 seconds
A2: Jumping jacks x30 seconds
Rest 30 seconds
A2: Switch climbers x30 seconds
Rest 30 seconds
A2: Skater hops x30 seconds
Rest 30 seconds
A2: Frog crawl x30 seconds
Rest 30 seconds
A2: Burpees x30 seconds
Rest 2 minutes

A3: Spiderman crawls x30 seconds
Rest 30 seconds
A3: Jumping jacks x30 seconds
Rest 30 seconds
A3: Switch climbers x30 seconds
Rest 30 seconds
A3: Skater hops x30 seconds
Rest 30 seconds
A3: Frog crawl x30 seconds
Rest 30 seconds
A3: Burpees x30 seconds
Rest 2 minutes

A4: Spiderman crawls x30 seconds
Rest 30 seconds
A4: Jumping jacks x30 seconds
Rest 30 seconds
A4: Switch climbers x30 seconds
Rest 30 seconds
A4: Skater hops x30 seconds
Rest 30 seconds
A4: Frog crawl x30 seconds
Rest 30 seconds
A4: Burpees x30 seconds
Rest 2 minutes

Cool Down:
-Shoulder stretch x30 seconds ea. side
-Half kneeling hip flexor pulse x4 ea. side
-Upper back stretch x30 seconds
-Downward dog + upward dog x4 (pause at top and bottom of movement)
-Belly breathing x1 minute

Friday, December 4th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm up:
-Side lying full arm circle x8 ea. side
-Dead bugs x8 ea. side
-Strider + hip lift + overhead reach x8 ea. side
-Crab reach x8 ea. side

Workout:
EMOM (every minute on the minute) Set a timer for 20 minutes.
Perform the recommended number of reps of each exercise within one minute and begin the next exercise at the top of the next minute.
If you finish the movement early that is your rest time. Repeat the sequence 3 more times for a total of 4 sets.
High plank shoulder taps x15 ea. side
Squat jumps x30
Windshield wipers x15 ea. side
Broad jump x30
Body saw x30 (up + down)

Cool down:
-Chest expansion x30 seconds
-Pigeon pose x30 seconds ea. side
-Child’s pose + lateral reach x30 seconds ea. side
-Half butterfly + kick out x30 seconds ea. Side

Thursday, December 3rd

-written by Amanda Hanon ACE Certified Personal Trainer

Warm Up:
-Cat cow x10
-Walk outs x10
-Loaded beast to wave unload x10
-Lateral squats x10 ea. side

Workout:
AMRAP (as many rounds as possible) Set a timer for 20 minutes and complete every exercise with no time in between. Keep repeating the sequence until time is up.
Burpees x10
Alternating leg v-ups x10
Lateral traveling ape x10 ea. direction
Alternating lunge jumps x10 ea. side

Cool Down:
-Quad reaches x5 each side
-Child’s pose + lateral reach x30 seconds each side
-Pigeon pose x30 seconds each side
-Shoulder stretch x30 seconds each side

Wednesday, October 28th

-written by Emelee Field ACE Certified Personal Trainer

Warm Up (Increase Heart Rate)
-Walk or jog for 5 minutes, march in place if unable to go outside

Warm Up
-90/90 Hip Internal Rotation 10-30 seconds x 3 per side
-Alternating Pigeons x 10 per leg
-Belly Breathing x 30 seconds
-Cat/Cow x 30 seconds
-Dynamic Lateral Lunge x 10 per leg
-Strider + Hip Lift + OH Reach x 5 ea.
-Bottom Squat + Hip Lift x 5 ea.
-Side Lying Full Arm Circles x 5 ea.

Workout
Perform each exercise for the designated number of reps. Option to start a timer and keep track of the amount of time it takes you to complete all reps and exercises then perform again in next week with the goal of beating your time.
A1: Jumping Jacks x 100
B1: High Knees In Place x 90
C1: Skater Hops x 80
D1: Plank jacks x 70
E1: Crossover Lunge x 60
F1: Russian Twists x 50
G1: Body Weight Squat x 40
H1: Bicycle Crunches x 30
I1: Burpee x 20
J1: Push-ups x 10

Cool Down
-90/90 Posture x 30 seconds/leg
-Child’s pose with Lat Stretch x30 seconds
-Cat/Cow x 30 seconds
-HK Hip Flexor Pulse x 30 seconds/leg

Tuesday, October 27th

-written by Liza Skoromnaya ACE Certified Personal Trainer

Warm Up (Mobility)
Complete each movement in this sequence with little to no time in between
-Cat Cow x 5 ea.
-Striders x 10 ea.
-Quadruped Shoulder Mobilization x 5 ea.
-Strider + Hip Lift + OH Reach x 5 ea.
-Bottom Squat + Hip Lift x 5 ea.
-Side Lying Full Arm Circles x 5 ea.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. Do the warmup 2 times and rest 90 seconds in between each set before moving on to the work out.
- Jumping jacks x 30
- Body Weight Squat x 20
- Push ups x 20
Rest 90 seconds
- Jumping jacks x 30
- Body Weight Squat x 20
- Push ups x 20
Rest 90 seconds

Workout: Every Minute On The Minute (EMOM) Training
Today will be doing EMOM training which will require you to perform a certain exercise for a given amount of reps as the time runs. When you start a circuit, you must start a 4 minute timer, when the first minute starts you do your reps and if you finish you have the rest of the minute to rest. So, if you are doing 4 sets of 10reps of pushups and you finish the pushups before your minute is up you count that as a rest period. When the next minute starts you start your second set of pushups and what ever you have left in the second minute is your rest time. All the exercises are done the same way.
A1: Burpee x 12
A2: Burpee x 12
A3: Burpee x 12
A4: Burpee x 12
Rest 2 min before starting the next EMOM set

B1: Cossack Squats x 12
B2: Cossack Squats x 12
B3: Cossack Squats x 12
B4: Cossack Squats x 12
Rest 2 min before starting the next EMOM set

C1: Russian Twists x 20
C2: Russian Twists x 20
C3: Russian Twists x 20
C4: Russian Twists x 20
Rest 2 min before starting the next EMOM set

D1: Forward Lunge x 10 ea.
D2: Forward Lunge x 10 ea.
D3: Forward Lunge x 10 ea.
D4: Forward Lunge x 10 ea.
Rest 2 min before starting the next EMOM set

E1: Plank Ups x 16
E2: Plank Ups x 16
E3: Plank Ups x 16
E4: Plank Ups x 16
Rest 2 min before starting the next EMOM set

F1: Push Ups x 15
F2: Push Ups x 15
F3: Push Ups x 15
F4: Push Ups x 15
Rest 1 min before starting the cool down.

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec
-Downward + Upward Dog x 5 ea.

Monday, October 26th

-written by Emelee Field ACE Certified Personal Trainer

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 60 seconds before moving on to the work out
-Jumping Jacks x 30s
-Body Weight Squat x 10
-Forward Lunge x 5 ea.
-Reverse Lunge x 5 ea.
Rest 60 seconds

Pyramid Circuit
Perform each circuit for the given amount of time followed by the given amount of rest in between each circuit. Take minimal rest in between each exercise.
Set 1:
A1: Burpee x 30 seconds
Rest for 30 seconds

Set 2:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
Rest for 30 seconds

Set 3:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
Rest for 45 seconds

Set 4:
A1:Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
A4: Russian Twists x 30 seconds
Rest for 45 seconds

Set 5:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
Rest for 45 seconds

Set 6:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
Rest for 30 seconds

Set 7:
A1: Burpee x 30 seconds
Rest for 30 seconds

Cool Down
-Belly Breathing x 2 min
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-HK Hip Flexor Pulse x 10 each
-Pigeon Pose x 30 sec each

Sunday, October 25th

-written by Olivia Shafer NESTA Certified Personal Trainer

Warm Up:
Perform each exercise once with little to no rest between exercises.
-Walk Outs x 3
-High Plank + Downward Dog x 3
-Strider + Hip Slides x 3
Rest less than 3 minutes before you begin circuit training.

Circuit Training:
Perform each circuit three times through with 90-120 seconds of rest between circuits. Perform each exercise with little to no rest between exercises.
Circuit A:
A1: Bear Hold Rotations x 6 each direction
A1: 1 Foot Elevated Glute Bridge x 10 each
A1: Alternating Leg Lowers x 10 each
Rest 90-120 seconds
A2: Bear Hold Rotations x 6 each direction
A2: 1 Foot Elevated Glute Bridge x 10 each
A2: Alternating Leg Lowers x 10 each
Rest 90-120 seconds
A3: Bear Hold Rotations x 6 each direction
A3: 1 Foot Elevated Glute Bridge x 10 each
A3: Alternating Leg Lowers x 10 each
Rest 90-120 seconds

Circuit B:
B1: Lateral Lunge + Crossover Lunge x 10 each side
B1: Cossack Squat x 6 each
B1: Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds
B2: Lateral Lunge + Crossover Lunge x 10 each side
B2: Cossack Squat x 6 each
B2: Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds
B3: Lateral Lunge + Crossover Lunge x 10 each side
B3: Cossack Squat x 6 each
B3: Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds

Circuit C:
C1: Archer Push Ups x 12
C1: Dive Bomber Push Ups x 10
C1: Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds
C2: Archer Push Ups x 12
C2: Dive Bomber Push Ups x 10
C2: Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds
C3: Archer Push Ups x 12
C3: Dive Bomber Push Ups x 10
C3: Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds

Cool Down
Bring your body back to state of controlled breathing.
-Loaded Beast to Wave Unload x 3
-Child’s Pose x 45 seconds

Saturday, October 24th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 3 rest 90 seconds before moving on to the work out
-15 minute jog
-Forward Skips (A-Skips): x 20 (both legs = 1)
-Carioca Steps: x 15 ea.

Workout: 8 by 8’s
Today’s workout is set on a track. This can be a local high school/university sized track. The workout is 8 sets of cardio based HIIT training followed by another 8 sets. To conduct the workout, you’ll start with the sprinting portion first and immediately after you’ll go into the jogging portion. This will be done until a total of 8 sets are performed. Following this is a two minute break and then the workout repeats with another pair of cardio sets. The goal of this workout is to improve cardiovascular endurance, so take minimal walking breaks when possible.
A1: 400 meter jog x 4
A1: 50 meter sprint x 4
5 minute rest (walk)
B1: 100 meter sprints x 4
B1: 100 meter jog x 4
2 minute rest (walk)

A2: 400 meter jog x 4
A2: 50 meter sprint x 4
5 minute rest (walk)
B2: 100 meter sprints x 4
B2: 100 meter jog x 4
2 minute rest (walk)

* For reference: (standard track size)- 100 meters = ¼ the track length- 200 meters = ½ the track length- 400 meters = 1 lap- 1600 meters/1 mile = 4 laps

Finisher:
1 mile jog: with minimal walking

Cool Down:
-Pigeon pose: x 30 sec. ea.
-Belly breathing: x 2 min.
-Dead bugs: x 12 ea.

Friday, October 23rd

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Mobility)
Complete each movement in this sequence with little to no time in between
-Cat Cow x 5 ea.
-Quadruped Shoulder Mobilization x 5 ea.
-Strider + Hip Lift + OH Reach x 5 ea.
-Bottom Squat + Hip Lift x 5 ea.
-Side Lying Full Arm Circles x 5 ea.

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Perform the exercises as a Tabata. Alternate between exercise 1 and 2 of each letter 8 times, with 10 seconds rest between each exercise. Take a minute rest, then move on to the next letter.
A1: Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A1: Switch Climbers x 20 sec
Rest 10 seconds
A2: Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A2: Switch Climbers x 20 sec
Rest 10 seconds
A3: Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A3: Switch Climbers x 20 sec
Rest 10 seconds
A4: Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A4: Switch Climbers x 20 sec
Rest 10 seconds
A5: Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A5: Switch Climbers x 20 sec
Rest 10 seconds
A6: Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A6: Switch Climbers x 20 sec
Rest 10 seconds
A7: Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A7: Switch Climbers x 20 sec
Rest 10 seconds
A8: Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A8: Switch Climbers x 20 sec
Rest 1 minute

B1: High Knees (standing in place) x 20 sec
Rest 10 seconds
B1: Burpee x 20 sec
Rest 10 seconds
B2: High Knees (standing in place) x 20 sec
Rest 10 seconds
B2: Burpee x 20 sec
Rest 10 seconds
B3: High Knees (standing in place) x 20 sec
Rest 10 seconds
B3: Burpee x 20 sec
Rest 10 seconds
B4: High Knees (standing in place) x 20 sec
Rest 10 seconds
B4: Burpee x 20 sec
Rest 10 seconds
B5: High Knees (standing in place) x 20 sec
Rest 10 seconds
B5: Burpee x 20 sec
Rest 10 seconds
B6: High Knees (standing in place) x 20 sec
Rest 10 seconds
B6: Burpee x 20 sec
Rest 10 seconds
B7: High Knees (standing in place) x 20 sec
Rest 10 seconds
B7: Burpee x 20 sec
Rest 10 seconds
B8: High Knees (standing in place) x 20 sec
Rest 10 seconds
B8: Burpee x 20 sec
Rest 1 minute

C1: Single Leg Deadlift x 20 sec
Rest 10 seconds
C1: Jumping Jacks x 20 sec
Rest 10 seconds
C2: Single Leg Deadlift x 20 sec
Rest 10 seconds
C2: Jumping Jacks x 20 sec
Rest 10 seconds
C3: Single Leg Deadlift x 20 sec
Rest 10 seconds
C3: Jumping Jacks x 20 sec
Rest 10 seconds
C4: Single Leg Deadlift x 20 sec
Rest 10 seconds
C4: Jumping Jacks x 20 sec
Rest 10 seconds
C5: Single Leg Deadlift x 20 sec
Rest 10 seconds
C5: Jumping Jacks x 20 sec
Rest 10 seconds
C6: Single Leg Deadlift x 20 sec
Rest 10 seconds
C6: Jumping Jacks x 20 sec
Rest 10 seconds
C7: Single Leg Deadlift x 20 sec
Rest 10 seconds
C7: Jumping Jacks x 20 sec
Rest 10 seconds
C8: Single Leg Deadlift x 20 sec
Rest 10 seconds
C8: Jumping Jacks x 20 sec
Rest 1 minute

D1: Dead bug x 20 sec
Rest 10 seconds
D1: Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D2: Dead bug x 20 sec
Rest 10 seconds
D2: Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D3: Dead bug x 20 sec
Rest 10 seconds
D3: Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D4: Dead bug x 20 sec
Rest 10 seconds
D4: Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D5: Dead bug x 20 sec
Rest 10 seconds
D5: Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D6: Dead bug x 20 sec
Rest 10 seconds
D6: Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D7: Dead bug x 20 sec
Rest 10 seconds
D7: Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D8: Dead bug x 20 sec
Rest 10 seconds
D8: Bird Dog-Foot Elevated x 20 sec
Rest 1 minute

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Thursday, October 22nd

-written by Deep Mahein NASM Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.
-Cat/cow x 10 (up & down equals 1)
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Child's Pose + Lateral Reach x 6 ea.
-Glute Bridge + Arm Reach x 6 ea.
-HK T-Spine Rotation x 10 ea. (10 reps from both HK positions. Meaning right knee down and left knee down)
-HK Hip Flexor Pulses x 10 ea.
-Strider + Hip Lift + OH Reach x 6 ea.
-SL Downward Dog + Pigeon x 6 ea.
-Bottom Squat + Hip Lift x 10
-Reaching Split Squat x 10 ea.

Workout: Circuit Training
Complete each exercise with minimal to no time in between. After completing all four exercises rest 60 seconds before circuit 2. Repeat all circuits 2 times each. Run through entire list then start again.
Circuit 1: Upper Body
A1: Inch Worms x 20
A1: Push Ups x 15
A1: Spiderman Crawls x 10
A1: Spiderman Push Ups x 10
Rest 60 seconds

Circuit 2:
Core (maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!)
B1: Plank x 60s
B1: Left Side Plank x 60s
B1: Right Side Plank x 60s
B1: Supine Plank x 60s
Rest 60 seconds

Circuit 3: Upper Body
C1; Diamond Push ups x 10
C1: Push Ups x 10
C1: Pike Push Ups x 10
C1: Triceps Dips x 15
Rest 60 seconds

Circuit 4 : Core
(maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!)
D1: Plank x 60s
D1: Left Side Plank x 60s
D1: Right Side Plank x 60s
D1: Supine Plank x 60s
Rest 60 seconds

Circuit 1: Upper Body
A2: Inch Worms x 20
A2: Push Ups x 15
A2: Spiderman Crawls x 10
A2: Spiderman Push Ups x 10
Rest 60 seconds

Circuit 2:
Core (maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!)
B2: Plank x 60s
B2: Left Side Plank x 60s
B2: Right Side Plank x 60s
B2: Supine Plank x 60s
Rest 60 seconds

Circuit 3: Upper Body
C2: Diamond Push ups x 10
C2: Push Ups x 10
C2: Pike Push Ups x 10
C2: Triceps Dips x 15
Rest 60 seconds

Circuit 4 : Core
(maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!)
D2: Plank x 60s
D2: Left Side Plank x 60s
D2: Right Side Plank x 60s
D2: Supine Plank x 60s
Rest 60 seconds

Wednesday, October 21st

-written by Shawn Field NSCA Certified Personal Trainer

Warm Up (Mobility)
Complete each movement in this sequence with little to no time in between
-Cat Cow x 5 ea.
-Quadruped Shoulder Mobilization x 5 each
-Strider + Hip Lift + OH Reach x 5 each
-Bottom Squat + Hip Lift x 5 each
-Side Lying Full Arm Circles x 5 each
-Strider + Hip Lift + OH Reach x 5 each
-SL Downward Dog + Pigeon x 5 each

Workout:
Supersets. Perform one exercise and then the next with no rest in-between. Then rest. Repeat 3 times.
A1: Split Squat x 6 each
A1: Glute Bridge March x 8 each
A1: Single Leg Romanian Deadlift x 10 each
Rest 1 minute
A2: Split Squat x 6 each
A2: Glute Bridge March x 8 each
A2: Single Leg Romanian Deadlift x 10 each
Rest 1 minute
A3: Split Squat x 6 each
A3: Glute Bridge March x 8 each
A3: Single Leg Romanian Deadlift x 10 each
Rest 1 minute

B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds

C1: Cossack Squat x 6 each
C1: HK Hip Flexor Pulses x 8 each
C1: Single Leg Romanian Deadlift x 10 each
Rest 1 minute
C2: Cossack Squat x 6 each
C2: HK Hip Flexor Pulses x 8 each
C2: Single Leg Romanian Deadlift x 10 each
Rest 1 minute
C3: Cossack Squat x 6 each
C3: HK Hip Flexor Pulses x 8 each
C3: Single Leg Romanian Deadlift x 10 each
Rest 1 minute

D1: Shoulder tap plank x 6 each
D1: Body Saws x 8
D1: Plank jacks x 10
Rest 1 minute
D2: Shoulder tap plank x 6 each
D2: Body Saws x 8
D2: Plank jacks x 10
Rest 1 minute
D3: Shoulder tap plank x 6 each
D3: Body Saws x 8
D3: Plank jacks x 10
Rest 1 minute

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Tuesday, October 20th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.
Dead hangs: x 30 sec.
Striders: x 10 ea.
Child’s pose w/ lat stretch: x 12 ea.
Cat cow: x 10 (up & down = 1)
Quadruped Scap CARs: x 12 ea. (forward and back)
Bottom Squat + T-Spine Rotation: x 15 ea.

Warm up: (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 3 rest 90 seconds before moving on to the work out
Jumping jacks: x 30
Push ups: x 20
Bodyweight squat: x 30

Workout: TABATA
Today's WOD utilizes a format of training known as tabata training. Tabata's reflect an interval style of training where an individual is to complete a certain exercise where they perform that exercise for 4 minutes in a 20 second on/10 second off sequence. This means if you were given a "push up tabata" that you would complete as many push ups as you could for 20 seconds, rest for 10 seconds, complete as many push ups as you could again in 20 seconds, rest for 10 seconds, and continue this sequence for 4 minutes (i.e., 8 sets of push ups @ 20 sec in 4 minutes). It is imperative to go as hard as you can in the 20 second time frame. Once you’re done with the first 4 exercises, rest for 2 minutes and complete the next set of 4.
A1: Banded Pullups x 20 seconds
Rest 10 seconds
A2: Banded Pullups x 20 seconds
Rest 10 seconds
A3: Banded Pullups x 20 seconds
Rest 10 seconds
A4: Banded Pullups x 20 seconds
Rest 10 seconds
A5: Banded Pullups x 20 seconds
Rest 10 seconds
A6: Banded Pullups x 20 seconds
Rest 10 seconds
A7: Banded Pullups x 20 seconds
Rest 10 seconds
A8: Banded Pullups x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

B1: Foot Elevated Bird Dogs x 20 seconds
Rest 10 seconds
B2: Foot Elevated Bird Dogs x 20 seconds
Rest 10 seconds
B3: Foot Elevated Bird Dogs x 20 seconds
Rest 10 seconds
B4: Foot Elevated Bird Dogs x 20 seconds
Rest 10 seconds
B5: Foot Elevated Bird Dogs x 20 seconds
Rest 10 seconds
B6: Foot Elevated Bird Dogs x 20 seconds
Rest 10 seconds
B7: Foot Elevated Bird Dogs x 20 seconds
Rest 10 seconds
B8: Foot Elevated Bird Dogs x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

C1: Pike Press x 20 seconds
Rest 10 seconds
C2: Pike Press x 20 seconds
Rest 10 seconds
C3: Pike Press x 20 seconds
Rest 10 seconds
C4: Pike Press x 20 seconds
Rest 10 seconds
C5: Pike Press x 20 seconds
Rest 10 seconds
C6: Pike Press x 20 seconds
Rest 10 seconds
C7: Pike Press x 20 seconds
Rest 10 seconds
C8: Pike Press x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

D1: Cossack Squats x 20 seconds
Rest 10 seconds
D2: Cossack Squats x 20 seconds
Rest 10 seconds
D3: Cossack Squats x 20 seconds
Rest 10 seconds
D4: Cossack Squats x 20 seconds
Rest 10 seconds
D5: Cossack Squats x 20 seconds
Rest 10 seconds
D6: Cossack Squats x 20 seconds
Rest 10 seconds
D7: Cossack Squats x 20 seconds
Rest 10 seconds
D8: Cossack Squats x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

E1: Duck Walk x 20 seconds
Rest 10 seconds
E2: Duck Walk x 20 seconds
Rest 10 seconds
E3: Duck Walk x 20 seconds
Rest 10 seconds
E4: Duck Walk x 20 seconds
Rest 10 seconds
E5: Duck Walk x 20 seconds
Rest 10 seconds
E6: Duck Walk x 20 seconds
Rest 10 seconds
E7: Duck Walk x 20 seconds
Rest 10 seconds
E8: Duck Walk x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

F1: Depth Jumps x 20 seconds
Rest 10 seconds
F2: Depth Jumps x 20 seconds
Rest 10 seconds
F3: Depth Jumps x 20 seconds
Rest 10 seconds
F4: Depth Jumps x 20 seconds
Rest 10 seconds
F5: Depth Jumps x 20 seconds
Rest 10 seconds
F6: Depth Jumps x 20 seconds
Rest 10 seconds
F7: Depth Jumps x 20 seconds
Rest 10 seconds
F8: Depth Jumps x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

G1: Pike Pushups x 20 seconds
Rest 10 seconds
G2: Pike Pushups x 20 seconds
Rest 10 seconds
G3: Pike Pushups x 20 seconds
Rest 10 seconds
G4: Pike Pushups x 20 seconds
Rest 10 seconds
G5: Pike Pushups x 20 seconds
Rest 10 seconds
G6: Pike Pushups x 20 seconds
Rest 10 seconds
G7: Pike Pushups x 20 seconds
Rest 10 seconds
G8: Pike Pushups x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

H1: Burpee x 20 seconds
Rest 10 seconds
H2: Burpee x 20 seconds
Rest 10 seconds
H3: Burpee x 20 seconds
Rest 10 seconds
H4: Burpee x 20 seconds
Rest 10 seconds
H5: Burpee x 20 seconds
Rest 10 seconds
H6: Burpee x 20 seconds
Rest 10 seconds
H7: Burpee x 20 seconds
Rest 10 seconds
H8: Burpee x 20 seconds
-Rest 90 seconds before moving on to the next tabata exercise

Finisher:
Plank Ups until failure

Cool Down:
Pigeon pose: x 30 sec. ea.
Belly breathing: x 2 min.
Dead bugs: x 12 ea.
Neck CARs x 15 ea. direction

Monday, October 19th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 3 rest 90 seconds before moving on to the work out
-Jumping jacks: x 30
-Push ups: x 20
-Bodyweight squat: 1 x 30
Rest 90 seconds

Workout: Every Minute On The Minute (EMOM) Training
Today we will be focusing on a format of training known as On the Minute (EMOM) training. EMOM training is completed when an individual (you) performs a certain exercise for a given amount of reps on a running clock. For example, if you were to complete 4 sets of 15 reps of body weight squats in an EMOM fashion the clock would start with your first rep of your first set and your rest period would be the time in-between the last rep of that set and the start of the new minute. Thus, if the 15 reps took you 28 seconds you would have a 32 second rest. All the exercises today will be done in such a fashion.
A1. Burpees: x 15 EMOM
A2. Burpees: x 15 EMOM
A3. Burpees: x 15 EMOM
A4. Burpees: x 15 EMOM
Rest 2 min before starting the next EMOM set

B1. Bear crawls – forward and back: x 20 (10 ea.) EMOM
B2. Bear crawls – forward and back: x 20 (10 ea.) EMOM
B3. Bear crawls – forward and back: x 20 (10 ea.) EMOM
Rest 2 min before starting the next EMOM set

C1. Bear crawls – lateral (left and right) : x 20 (10 ea.) EMOM
C2. Bear crawls – lateral (left and right) : x 20 (10 ea.) EMOM
C3. Bear crawls – lateral (left and right) : x 20 (10 ea.) EMOM
Rest 2 min before starting the next EMOM set

D1. Lateral Lunge: x 15 EMOM
D2. Lateral Lunge: x 15 EMOM
D3. Lateral Lunge: x 15 EMOM
Rest 2 min before starting the next EMOM set

E1. Low Plank with Rotation: x 40 (20 ea.) EMOM
E2. Low Plank with Rotation: x 40 (20 ea.) EMOM
E3. Low Plank with Rotation: x 40 (20 ea.) EMOM
Rest 2 min before starting the next EMOM set

F1. Clapping Push Ups: x 12 EMOM
F2. Clapping Push Ups: x 12 EMOM
F3. Clapping Push Ups: x 12 EMOM
Rest 2 min before starting the next EMOM set

Finisher:
1 mile jog ; with minimal walking

Cool Down:
-Pigeon pose: x 30 sec. ea.
-Belly breathing: x 2 min.
-Dead bugs: x 12 ea.

Sunday, October 18th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Perform these exercises as a circuit (one exercise after the other) 3-4 times, with 2-3 minutes rest in between sets. Perform each exercise either to the prescribed number or for 45 seconds, with a 30 seconds rest in between exercises.
A1. Box Jump x 6
Rest 30 seconds
A1. Backward Traveling Ape 45 seconds
Rest 30 seconds
A1. Cossack Squats 45 seconds
Rest 30 seconds
A1. Dive Bomber Push Ups 45 seconds
Rest 30 seconds
A1. Bear Crawls – forward and backward 45 seconds
Rest 30 seconds
A1. Broad Jump x 5
Rest 30 seconds
A1. Body Saws 45 seconds
Rest 30 seconds
A1. Russian Twists 45 seconds
Rest 30 seconds
A1. Alternating Supermans
Rest 2-3 minutes

A2. Box Jump x 6
Rest 30 seconds
A2. Backward Traveling Ape 45 seconds
Rest 30 seconds
A2. Cossack Squats 45 seconds
Rest 30 seconds
A2. Dive Bomber Push Ups 45 seconds
Rest 30 seconds
A2. Bear Crawls – forward and backward 45 seconds
Rest 30 seconds
A2. Broad Jump x 5
Rest 30 seconds
A2. Body Saws 45 seconds
Rest 30 seconds
A2. Russian Twists 45 seconds
Rest 30 seconds
A2. Alternating Supermans
Rest 2-3 minutes

A3. Box Jump x 6
Rest 30 seconds
A3. Backward Traveling Ape 45 seconds
Rest 30 seconds
A3. Cossack Squats 45 seconds
Rest 30 seconds
A3. Dive Bomber Push Ups 45 seconds
Rest 30 seconds
A3. Bear Crawls – forward and backward 45 seconds
Rest 30 seconds
A3. Broad Jump x 5
Rest 30 seconds
A3. Body Saws 45 seconds
Rest 30 seconds
A3. Russian Twists 45 seconds
Rest 30 seconds
A3. Alternating Supermans
Rest 2-3 minutes

A4. Box Jump x 6
Rest 30 seconds
A4. Backward Traveling Ape 45 seconds
Rest 30 seconds
A4. Cossack Squats 45 seconds
Rest 30 seconds
A4. Dive Bomber Push Ups 45 seconds
Rest 30 seconds
A4. Bear Crawls – forward and backward 45 seconds
Rest 30 seconds
A4. Broad Jump x 5
Rest 30 seconds
A4. Body Saws 45 seconds
Rest 30 seconds
A4. Russian Twists 45 seconds
Rest 30 seconds
A4. Alternating Supermans
Rest 2-3 minutes

Cool Down
-Child's Pose +Lateral Stretch 30 sec ea.
-Downward + Upward Dog x 5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Saturday, October 17th

-written by Deep Mahein NASM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out
-Body Weight Squat x 25
-Forward Lunge x 10 ea.
-Burpee x 10
-Push Ups or Hands Elevated Push Ups x 20
Rest 90 seconds

Work Out Circuit Training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.
Circuit 1: Full Body
A1: Body Weight Squat x 15
A1: Archer Push Ups x 5 ea.
A1: Wall Sit 1 minute
A1: Body Saw x 10
A1: Russian Twist x 20 ea.
Rest 90 Seconds
A2: Body Weight Squat x 15
A2: Archer Push Ups x 5 ea.
A2: Wall Sit 1 minute
A2: Body Saw x 10
A2: Russian Twist x 20 ea.
Rest 90 Seconds

Circuit 2: Upper Body
B1: Dive Bomber Pushups x 6
B1: Alternating Superman x 8 ea.
B1: Foot elevated Pike Press x 6
B1: Leg lifts x 15
B1: Leg Scissors x 20 ea.
Rest 90 seconds
B2: Dive Bomber Pushups x 6
B2: Alternating Superman x 8 ea.
B2: Foot elevated Pike Press x 6
B2: Leg lifts x 15
B2: Leg Scissors x 20 ea.
Rest 90 seconds

Circuit 3: Lower Body
C1: 1-foot elevated Glute Bridge x 10 ea.
C1: Skater Squat x 10 ea.
C1: Split Squat x 10 ea.
C1: Single leg Romanian Deadlift x 10 ea.
C1: Reverse Crunches x 15
Rest 90 seconds
C2: 1-foot elevated Glute Bridge x 10 ea.
C2: Skater Squat x 10 ea.
C2: Split Squat x 10 ea.
C2: Single leg Romanian Deadlift x 10 ea.
C2: Reverse Crunches x 15
Rest 90 seconds

Circuit 4: Cardio Focus
D1: Burpees x 30 seconds
D1: High Knees x 30 seconds
D1: Butt Kickers x 30 seconds
D1: Lateral Shuffle x 30 seconds (15 seconds each side)
Rest 90 seconds
D2: Burpees x 30 seconds
D2: High Knees x 30 seconds
D2: Butt Kickers x 30 seconds
D2: Lateral Shuffle x 30 seconds (15 seconds each side)
Rest 90 seconds

Cool Down:
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Friday, October 16th

-written by Sam Leitzke NASM Certified Personal Trainer

Warm Up:
-9090 Hip Internal Rotation 10-30 seconds x 3 per side
-Alternating Pigeons x 10 per leg
-Belly Breathing x 30 seconds
-Cat/Cow x 30 seconds
-Dynamic Lateral Lunge x 10 per leg

B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds

B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds

Cool Down:
-Child’s Pose x 30 seconds
-Child’s Pose with Lat Stretch x 30 seconds per side
-Belly Breathing x 30 seconds

Thursday, October 15th

-written by Shawn Field NSCA Certified Personal Trainer

Warm Up (Mobility)
Complete each movement in this sequence with little to no time in between
-Cat Cow x 5 each
-Quadruped Shoulder Mobilization x 5 each
-Strider + Hip Lift + OH Reach x 5 each
-Bottom Squat + Hip Lift x 5 each
-Side Lying Full Arm Circles x 5 each
-Strider + Hip Lift + OH Reach x 5 each
-SL Downward Dog + Pigeon x 5 each

Workout:
No rest in between the same sets of exercises. Do A1 and then A2 back to back for all 5 sets; then rest 90 sec before the B workouts.
A1: Pause Jump Squat x 5
A2: Crossover Lunge x 10 each

A1: Pause Jump Squat x 5
A2: Crossover Lunge x 10 each

A1: Pause Jump Squat x 5
A2: Crossover Lunge x 10 each
Rest 90 seconds

B1: Lateral Lunge x 8 each
B2: Forward Lunge x 8 each
B3: Reverse Lunge x 8 each

B1: Lateral Lunge x 8 each
B2: Forward Lunge x 8 each
B3: Reverse Lunge x 8 each
Rest 90 seconds

C1: Inverted row x 15
C2: Push-ups x 15
C3: Bird Dog x 15 each

C1: Inverted row x 15
C2: Push-ups x 15
C3: Bird Dog x 15 each
Rest 90 seconds

D1: Plank x 45 sec
D2: Left Side Plank x 45 sec
D3: Right Side Plank x 45 sec

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Wednesday, October 14th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
Cat cow set of 10
9090 transition 20 seconds each side
Quad reaches set of 10 each side
Prone cobra row set of 15
Cat cow set of 10
9090 transition 20 seconds each side
Quad reaches set of 10 each side
Prone cobra row set of 15

Workout: 5 rounds of the following, 45 seconds between each set and 90 seconds rest between each exercise.
A1:Body weight squats 12 reps
rest 45 seconds
A1:Body weight squats 12 reps
rest 45 seconds
A1:Body weight squats 12 reps
rest 45 seconds
A1:Body weight squats 12 reps
rest 45 seconds
A1:Body weight squats 12 reps
rest 90 seconds

B1:Alternating lateral lunges 15 reps each side
rest 45 seconds
B1:Alternating lateral lunges 15 reps each side
rest 45 seconds
B1:Alternating lateral lunges 15 reps each side
rest 45 seconds
B1:Alternating lateral lunges 15 reps each side
rest 45 seconds
B1:Alternating lateral lunges 15 reps each side
rest 90 seconds

C1:Eccentric Split Lunges 15 reps each leg
rest 45 seconds
C1:Eccentric Split Lunges 15 reps each leg
rest 45 seconds
C1:Eccentric Split Lunges 15 reps each leg
rest 45 seconds
C1:Eccentric Split Lunges 15 reps each leg
rest 45 seconds
C1:Eccentric Split Lunges 15 reps each leg
rest 90 seconds

D1:Alternating Leg Lowers 12 reps each leg
rest 45 seconds
D1:Alternating Leg Lowers 12 reps each leg
rest 45 seconds
D1:Alternating Leg Lowers 12 reps each leg
rest 45 seconds
D1:Alternating Leg Lowers 12 reps each leg
rest 45 seconds
D1:Alternating Leg Lowers 12 reps each leg
rest 90 seconds

E1:Single Leg Glute Bridge 15 reps each leg
rest 45 seconds
E1:Single Leg Glute Bridge 15 reps each leg
rest 45 seconds
E1:Single Leg Glute Bridge 15 reps each leg
rest 45 seconds
E1:Single Leg Glute Bridge 15 reps each leg
rest 45 seconds
E1:Single Leg Glute Bridge 15 reps each leg
rest 90 seconds

Core:
High plank shoulder taps 60 reps total
Leg lifts 25 reps
Leg lifts 25 reps
Leg lifts 25 reps
Russian Twists: 40 reps (total)
Russian Twists: 40 reps (total)
Russian Twists: 40 reps (total)
Bicycle crunches 40 reps (total)
Bicycle crunches 40 reps (total)
Bicycle crunches 40 reps (total)

Cool Down:
Quadruped Fire Hydrants 15 each side
Hip flexor pulses 15 each leg
Glute Bridges 15
Quadruped Fire Hydrants 15 each side
Hip flexor pulses 15 each leg
Glute Bridges 15

Tuesday, October 13th

-written By Ramon Sodano FED Assistant Coordinator

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

Cat/cow x 10 (up & down equals 1)
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Child's Pose + Lateral Reach x 6 ea.
Glute Bridge + Arm Reach x 6 ea.
HK T-Spine Rotation x 10 ea. (10 reps from both HK positions. Meaning right knee down and left knee down)
HK Hip Flexor Pulses x 10 ea.
Strider + Hip Lift + OH Reach x 6 ea.
SL Downward Dog + Pigeon x 6 ea.
Bottom Squat + Hip Lift x 10
Reaching Split Squat x 10 ea.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

Body Weight Squat x 25
Forward Lunge x 10 ea.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout: Tabata's
Today's WOD utilizes a format of training known as tabata training. Tabata's reflect an interval style of training where an individual is to complete a certain exercise where they perform that exercise for 4 minutes in a 20 second on/10 second off sequence. This means if you were given a "push up tabata" that you would complete as many push ups as you could for 20 seconds, rest for 10 seconds, complete as many push ups as you could again in 20 seconds, rest for 10 seconds, and continue this sequence for 4 minutes (i.e., 8 sets of push ups @ 20 sec in 4 minutes). It is imperative to go as hard as you can in the 20 second time frame.

A1: High Knees In Place
-Rest 90 seconds before moving on to the next tabata exercise
B1: Hollow Holds (hold for the full 20 seconds)
-Rest 90 seconds before moving on to the next tabata exercise
C1: Jumping Striders
-Rest 90 seconds before moving on to the next tabata exercise
D1: Plank Ups
-Switch the arm you start with for at the start of each 20 sec set. Meaning you should pres up with your right arm for 4 of the 20 sec sets, and then with your left for 4 of the 20 sec sets

Cool Down:
Belly Breathing x 2 min
Cat Cow x 30 sec
Child's Pose w/lat stretch x 6 ea.
HK Hip Flexor Pulse x 10 ea
Pigeon Pose x 30 sec ea.

Monday, October 12th

Warm Up (Mobility Section)
Complete each movement with minimal to no time in between. Only through this sequence once.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

Body Weight Squat x 25
Forward Lunge x 10 ea.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout: Super Sets
Complete each super set (pair of exercises) back to back with no rest in between and then rest for 30 seconds. Complete each super set 4 times before moving on to the next pair. Rest 60 seconds when moving from one super set series to the next (i.e., rest 60 sec when moving from A1/A2 to B1/B2)

A1: Burpees x 20
A2: High Plank + Knee to Elbow x 15 ea.

B1: Mini Squat Jumps x 20
B2: Mountain Climbers x 15 ea.

C1: Push Ups or Hands Elv. Push Ups x 20
C2: V-Ups x 20

D1: Triceps Bench Dips (use a chair) x 20
D2: Bicycle Crunches x 25 ea.

Cool Down:
Belly Breathing x 2 min
Cat Cow x 30 sec
Child's Pose w/lat stretch x 6 ea.
HK Hip Flexor Pulse x 10 ea
Pigeon Pose x 30 sec ea.

Sunday October 11th

– Written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

-Dead hangs: x 30 sec.
-Striders: x 10 ea.
-Child’s pose w/ lat stretch: x 12 ea.
-Cat cow: x 10 (up & down = 1)
-Quadruped Scap CARs: x 12 ea. (forward and back)
-Bottom Squat + T-Spine Rotation: x 15 ea.

Warm up: (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 3 rest 90 seconds before moving on to the work out
15 minute jog
-Forward Skips (A-Skips): x 20 (both legs = 1)
-Carioca Steps: x 15 ea.

A1: 200 meter sprints x 4
A2: 200 meter jog x 4
2 minute rest

B1: 100 meter sprints x 4
B2: 100 meter jog x 4
* For reference: (standard track size)
- 100 meters = ¼ the track length
- 200 meters = ½ the track length
- 400 meters = 1 lap
- 1600 meters/1 mile = 4 laps

Finisher:
1 mile jog ; with minimal walking

Cool Down:
Pigeon pose: x 30 sec. ea.
Belly breathing: x 2 min.
Dead bugs: x 12 ea.

Saturday, October 10th

- Written by Xiaerzhate Ai Li Ti (Shirzat) ACE Certified Personal Trainer

Warm Up (Mobility)

Complete each movement with minimal to no time in between. Only through this sequence once.

-Cat/cow x 10 (up & down equals 1)
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Child's Pose + Lateral Reach x 6 ea.
-Glute Bridge + Arm Reach x 6 ea.
-HK T-Spine Rotation x 10 ea. (10 reps from both HK positions. Meaning right knee down and left knee down)
-HK Hip Flexor Pulses x 10 ea.
-Strider + Hip Lift + OH Reach x 6 ea.
-SL Downward Dog + Pigeon x 6 ea.
-Bottom Squat + Hip Lift x 10
-Reaching Split Squat x 10 ea.

Warm Up (Increase Heart Rate)

Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

-Body Weight Squat x 25
-Forward Lunge x 10 ea.
-Burpee x 10
-Push Ups of Hands Elevated Push Ups x 20

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.

Circuit 1: Full Body
A1: Body Weight Squat x 15
A2: Archer Push Ups x5 ea.
A3: Wall Sit 1 minute
A4: Body Saw x10
A5: Russian Twist x20 ea.

-90 seconds rest

Circuit 2: Upper Body
B1: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B3: Foot elevated Pike Press x6
B4: Leg lifts x15
B5: Leg Scissors x20 ea.

-90 seconds rest

Circuit 3: Lower Body
1-foot elevated Glute Bridge x 10 ea.
Skater Squat x10 ea.
Split Squat x10 ea.
Single leg Romanian Deadlift x10 ea.
Reverse Crunches x15

Cooldown
Cat/cow x 10
Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 6 ea.
Belly Breathing x2 min.

Friday, October 9th

-Written by Kayleigh Bartlett, ACE Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

Body Weight Squat x 25
Forward Lunge x 10 ea.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout: 14-minute EMOM (Every Minute on the Minute)
For this workout we will be doing a 14-minute EMOM. In this EMOM, we will have odd/even minutes. For odd minutes (minutes 1, 3, 5, 7, etc.) you will complete exercises A1-A3. For even minutes (minutes 2, 4, 6, 8, etc.) you will complete exercises B1-B3. The goal is to try to complete the 3 exercises as quickly as possible, using the rest of the time left over in the minute to rest (i.e., if it takes 35 seconds to complete all 3 exercises you get 25 seconds of rest before beginning the next minute).

Odd Minutes:
Odd 1: Frog jumps x8
Odd 2: Push ups or hands elevated push ups x8
Odd 3: Mini squat jumps x8

Even Minutes:
Even 1: Mountain climbers x10 ea.
Even 2: Alternating superman x8 ea.
Even 3: Plank jacks x12

Cool Down:
Belly Breathing x 2 min
Cat Cow x 30 sec
Child's Pose w/lat stretch x 6 ea.
HK Hip Flexor Pulse x 10 ea
Pigeon Pose x 30 sec ea.

Thursday, October 8th

Written by Deep Mahein, NASM Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 60 seconds before moving on to the work out

Jumping Jacks x 30s
Body Weight Squat x 10
Forward Lunge x 5 ea.
Reverse Lunge x 5 ea.

Workout: Circuit Training
Complete each exercise with minimal to no time in between. After completing all four exercises rest 60 seconds before circuit 2. Repeat both circuits for a total of 4 times each

Circuit 1: Upper Body
A1: Inch Worms x 20
A2: Push Ups x 15
A3: Spiderman Crawls x 10
A4: Spiderman Push Ups x 10

--45s Break--

Circuit 2: Core (maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!)
B1: Plank x 60s
B2: Left Side Plank x 60s
B3: Right Side Plank x 60s

Cool Down
Complete sequence one time through.

Belly Breathing x 2 min
Quadruped Alternating Bird Dogs x 10 ea.
HK Hip Flexor Pulse x 30 seconds ea.
Strider + Hip Lift x 6
Pigeon Pose x 30 seconds ea

Wednesday October 7th

-written by Deep Mahein NASM Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.
Cat/cow x 5 (up & down equals 1)
Quadruped Shoulder Mobilization x 5 ea. (forward & backward)
Child's Pose + T-Spine Rotation x 4 ea.
Glute Bridge + Arm Reach x 6 ea.
Lying Quad Stretch x 10 seconds each side
HK Hip Flexor Pulses x 5 ea.
Strider + Hip Lift + OH Reach x 6 ea.
Reaching Split Squat x 5 ea.
Shoulder (GlenoHumeral) CARs x 3 ea.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 60 seconds before moving on to the work out
Jumping Jacks x 30s
Body Weight Squat x 10
Forward Lunge x 5 ea.
Reverse Lunge x 5 ea.
Rest 60 seconds

Workout: Stair Plyometrics
This workout can be done anywhere there is a staircase. 5-10 stairs are the recommended amount for an effective workout.
For example, near the REC or Chinook are plenty of stairs that can be used. Hit the stair drills with high intensity, walk back down and begin right away.
A1: Single Leg 1 Stair Hop x 5 ea leg
Rest 60 seconds
A2: Single Leg 2 Stair Hop x 5 ea leg
Rest 60 seconds
A3: Double Leg 1 Stair Hop x 5
Rest 60 seconds
A4: Double Leg 2 Stair Hop x 5
Rest 60 seconds
A5: Sprint through the stairs (fast as possible) x 5
Rest 2 minutes

Workout: Core Training
B1: Supine Plank x 60 seconds
B2: Left Side Plank x 60 seconds
B3: Right Side Plank x 60 seconds
B4: Plank x 60 seconds

Cool Down:
Complete sequence one time through.
Belly Breathing x 2 min
Quadruped Alternating Bird Dogs x 10 ea.
HK Hip Flexor Pulse x 30 seconds ea.
Strider + Hip Lift x 6
Pigeon Pose x 30 seconds ea.

Tuesday October 6th

-written by Ben Wakaba NASM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out
Body Weight Squat x 25
Forward Lunge x 10 ea.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20
rest 90 seconds

Workout Circuit Training
Complete each exercise with minimal to no time in between. After completing all four exercises rest 90 seconds and repeat two more times for a total of 3 circuits

A1: RFE Split Squat x 10 ea.
A1: Push Ups of Hands Elevated Push Ups x 20
A1: Step Up x 10 ea.
A1: Alternating Supermans x 10 ea.
rest 90 seconds
A2: RFE Split Squat x 10 ea.
A2: Push Ups of Hands Elevated Push Ups x 20
A2: Step Up x 10 ea.
A2: Alternating Supermans x 10 ea.
rest 90 seconds
A3: RFE Split Squat x 10 ea.
A3: Push Ups of Hands Elevated Push Ups x 20
A3: Step Up x 10 ea.
A3: Alternating Supermans x 10 ea.
rest 90 seconds

B1: Glute Bridge x 15
B1: High Plank w/ rotation x 30 sec ea.
B1: Reaching Single Leg Deadlift x 10 ea.
B1: Low Side Plank with rotation x 30 sec ea.
rest 90 seconds
B2: Glute Bridge x 15
B2: High Plank w/ rotation x 30 sec ea.
B2: Reaching Single Leg Deadlift x 10 ea.
B2: Low Side Plank with rotation x 30 sec ea.
rest 90 seconds
B3: Glute Bridge x 15
B3: High Plank w/ rotation x 30 sec ea.
B3: Reaching Single Leg Deadlift x 10 ea.
B3: Low Side Plank with rotation x 30 sec ea.
rest 90 seconds

Cool Down:
Belly Breathing x 2 min
Cat Cow x 30 sec
Child's Pose w/lat stretch x 6 ea.
HK Hip Flexor Pulse x 10 ea
Pigeon Pose x 30 sec ea.

Monday October 5th

-written by Xiaerzhate Ailiti ACE Certified Personal Trainer

Warm Up: Mobility and Increase Heart Rate
Complete each movement with minimal to no time in between, only go through the sequence once.
HK Hip Flexor Pulse x10 ea.
Striders x10 ea.
Reverse Lunge + Hip lift x10 ea.
Spiderman Crawls x10 ea.
Body weight squat x20
Reaching Single Leg Romanian Deadlift x10 ea.
Jumping Jacks x20
Skater Hops x15 ea.

Workout: Superset style lower body Plyometric development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next (i.e, rest 60 sec when moving from A1/A2 to B1/B2)
A1: Box Jump x10
A2: Alternating Lunge Jumps x10 ea.
30 seconds rest time
A1: Box Jump x10
A2: Alternating Lunge Jumps x10 ea.
30 seconds rest time
A1: Box Jump x10
A2: Alternating Lunge Jumps x10 ea.
60 seconds rest time

B1: Depth Jump x5
B2: Skater Hops x15 ea.
30 seconds rest time
B1: Depth Jump x5
B2: Skater Hops x15 ea.
30 seconds rest time
B1: Depth Jump x5
B2: Skater Hops x15 ea.
60 seconds rest time

C1: Lateral Box Jump Overs x10 ea.
C2: Alternating Toe Taps on Box x20 ea.
30 seconds rest time
C1: Lateral Box Jump Overs x10 ea.
C2: Alternating Toe Taps on Box x20 ea.
30 seconds rest time
C1: Lateral Box Jump Overs x10 ea.
C2: Alternating Toe Taps on Box x20 ea.
Rest 60 seconds

D1: Plyo Push up x10
D2: Split Squat x12 ea.
D3: Hip Thrust x12 ea.
30 seconds rest time
D1: Plyo Push up x10
D2:Split Squat x12 ea.
D3: Hip Thrust x12 ea.
30 seconds rest time
D1: Plyo Push up x10
D2:Split Squat x12 ea.
D3: Hip Thrust x12 ea. 254
60 seconds rest time

Finisher: complete each exercise with no rest in between
Plank 1 minute
Mountain climber x20 each leg
Russian Twist x20 each side
Reverse Crunches x20
Dead bug x10 each side

Cooldown:
HK Hip Flexor Pulse x10 ea.
Striders x10 ea.
Cat Cow x30 sec

Sunday October 4th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
Hold each exercise for 2 sets of 15-30 seconds
-Chest expansion x 15-30 seconds
-Triceps Stretch x 15-30 seconds
-Shoulder mobility/pass throughs x 15-30 seconds
-Chest expansion x 15-30 seconds
-Triceps Stretch x 15-30 seconds
-Shoulder mobility/pass throughs x 15-30 seconds

Workout:
This workout is designed to chisel the chest at as many angles as possible. Every rep should be squeezed at the top and slow on the eccentric phase. For bench press take 3 minutes between each set, for every other exercise take 90 seconds.
Bench press x 8
Rest 3 minutes
Bench press x 6
Rest 3 minutes
Bench press x 4
Rest 3 minutes
Bench press x 4
Rest 3 minutes
Bench press x 2
Rest 3 minutes

Chest flys x 12 reps
Rest 90 seconds
Chest flys x 12 reps
Rest 90 seconds
Chest flys x 12 reps
Rest 90 seconds
Chest flys x 12 reps
Rest 90 seconds

Medicine ball pushups x 12 reps
Rest 3 minutes
Medicine ball pushups x 12 reps
Rest 3 minutes
Medicine ball pushups x 12 reps
Rest 3 minutes

Dumbbell/band squeeze press x 10
Rest 90 seconds
Dumbbell/band squeeze press x 10
Rest 90 seconds
Dumbbell/band squeeze press x 10
Rest 90 seconds

Incline Pushups to failure
Rest 3 minutes
Incline Pushups to failure
Rest 3 minutes
Incline Pushups to failure
Rest 3 minutes
Incline Pushups to failure
Rest 3 minutes
Incline Pushups to failure
Rest 3 minutes

Cool down:
Hold each stretch for 30 seconds each
-Chest expansion x 30 seconds
-Shoulder Stretch x 30 seconds
-Upper back stretch x 30 seconds
-Chest expansion x 30 seconds
-Shoulder Stretch x 30 seconds
-Upper back stretch x 30 seconds

Saturday October 3rd

-written by Shawn Field NSCA Certified Personal Trainer

Workout:Supersets.
Perform one exercise and then the next with no rest in-between. Then rest. Repeat 3 times.
A1: Split Squat x 15 each
A1: Single Leg Romanian Deadlift x 15 each
Rest 60 seconds
A2: Split Squat x 15 each
A2: Single Leg Romanian Deadlift x 15 each
Rest 60 seconds
A3: Split Squat x 15 each
A3: Single Leg Romanian Deadlift x 15 each
Rest 60 seconds

B1: Push up + knee to elbow x 15 each
B1: Shoulder tap plank x 15 each
Rest 60 seconds
B2: Push up + knee to elbow x 15 each
B2: Shoulder tap plank x 15 each
Rest 60 seconds
B3: Push up + knee to elbow x 15 each
B3: Shoulder tap plank x 15 each
Rest 60 seconds

C1: Cossack Squat x 15 each
C1: HK Hip Flexor Pulses x 15 each
C1: Glute Bridge March x 15 each
Rest 60 seconds
C2: Cossack Squat x 15 each
C2: HK Hip Flexor Pulses x 15 each
C2: Glute Bridge March x 15 each
Rest 60 seconds
C3: Cossack Squat x 15 each
C3: HK Hip Flexor Pulses x 15 each
C3: Glute Bridge March x 15 each
Rest 60 seconds

D1: Alternating Superman x 15 each side
D1: Body Saws x 15
D1: Plank jacks x 15
Rest 60 seconds
D2: Alternating Superman x 15 each side
D2: Body Saws x 15
D2: Plank jacks x 15
Rest 60 seconds
D3: Alternating Superman x 15 each side
D3: Body Saws x 15
D3: Plank jacks x 15
Rest 60 seconds

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Friday October 2nd

-written by Emelee Field ACE Certified Personal Trainer

Warm Up (Increase Heart Rate)
-Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Perform each exercise for 45 seconds, resting 15 seconds in between. Continue this pattern until each exercise is finished. After completion of all exercises, rest for 60 seconds and repeat 4 times through.
A1: Burpee x 45 seconds
Rest 15 seconds
A1: Alternating Lunge Jumps x 45 seconds
Rest 15 seconds
A1: Butt Kickers x 45 seconds
Rest 15 seconds
A1: Skater Hops x 45 seconds
Rest 15 seconds
A1: Alternating Curtsy Lunge x 45 seconds
Rest 15 seconds
A1: Wall Sit x 45 seconds
Rest 15 seconds
A1: Body Saws x 45 seconds
Rest 15 seconds
A1: Triceps Push Ups x 45 seconds
Rest 15 seconds
A1: Glute Bridge March x 45 seconds
Rest 15 seconds
A1: Body Weight Squat x 45 seconds
Rest 15 seconds
A1: Plank jacks x 45 seconds
Rest 15 seconds
A1: Plank Ups x 45 seconds
Rest 15 seconds
A1: Reverse Crunches x 45 seconds
Rest 15 seconds
A1: Windshield Wipers x 45 seconds
Rest 15 seconds

A2: Burpee x 45 seconds
Rest 15 seconds
A2: Alternating Lunge Jumps x 45 seconds
Rest 15 seconds
A2: Butt Kickers x 45 seconds
Rest 15 seconds
A2: Skater Hops x 45 seconds
Rest 15 seconds
A2: Alternating Curtsy Lunge x 45 seconds
Rest 15 seconds
A2: Wall Sit x 45 seconds
Rest 15 seconds
A2: Body Saws x 45 seconds
Rest 15 seconds
A2: Triceps Push Ups x 45 seconds
Rest 15 seconds
A2: Glute Bridge March x 45 seconds
Rest 15 seconds
A2: Body Weight Squat x 45 seconds
Rest 15 seconds
A2: Plank jacks x 45 seconds
Rest 15 seconds
A2: Plank Ups x 45 seconds
Rest 15 seconds
A2: Reverse Crunches x 45 seconds
Rest 15 seconds
A2: Windshield Wipers x 45 seconds
Rest 15 seconds

A3: Burpee x 45 seconds
Rest 15 seconds
A3: Alternating Lunge Jumps x 45 seconds
Rest 15 seconds
A3: Butt Kickers x 45 seconds
Rest 15 seconds
A3: Skater Hops x 45 seconds
Rest 15 seconds
A3: Alternating Curtsy Lunge x 45 seconds
Rest 15 seconds
A3: Wall Sit x 45 seconds
Rest 15 seconds
A3: Body Saws x 45 seconds
Rest 15 seconds
A3: Triceps Push Ups x 45 seconds
Rest 15 seconds
A3: Glute Bridge March x 45 seconds
Rest 15 seconds
A3: Body Weight Squat x 45 seconds
Rest 15 seconds
A3: Plank jacks x 45 seconds
Rest 15 seconds
A3: Plank Ups x 45 seconds
Rest 15 seconds
A3: Reverse Crunches x 45 seconds
Rest 15 seconds
A3: Windshield Wipers x 45 seconds
Rest 15 seconds

A4: Burpee x 45 seconds
Rest 15 seconds
A4: Alternating Lunge Jumps x 45 seconds
Rest 15 seconds
A4: Butt Kickers x 45 seconds
Rest 15 seconds
A4: Skater Hops x 45 seconds
Rest 15 seconds
A4: Alternating Curtsy Lunge x 45 seconds
Rest 15 seconds
A4: Wall Sit x 45 seconds
Rest 15 seconds
A4: Body Saws x 45 seconds
Rest 15 seconds
A4: Triceps Push Ups x 45 seconds
Rest 15 seconds
A4: Glute Bridge March x 45 seconds
Rest 15 seconds
A4: Body Weight Squat x 45 seconds
Rest 15 seconds
A4: Plank jacks x 45 seconds
Rest 15 seconds
A4: Plank Ups x 45 seconds
Rest 15 seconds
A4: Reverse Crunches x 45 seconds
Rest 15 seconds
A4: Windshield Wipers x 45 seconds
Rest 15 seconds

Cool Down
-90/90 Posture x 30 seconds/leg
-Child’s pose with Lat Stretch x 30 seconds
-Cat/Cow x 30 seconds
-HK Hip Flexor Pulse x 30 seconds/leg

Thursday October 1st

-written by Eddie Rojas NASM Certified Personal Trainer

Warm-up:
Each exercise will be done for one minute each. Once the minute is done then immediately move on to the next exercise:
Walk Outs x 1 min
Reverse lunge + hip lift x 1min
High Plank +Downward Dog x 1min
Quadruped Shoulder Mobilization x 1 min
Lateral Lunge + Crossover lunge x 1 min (right leg)
Lateral Lunge + Crossover lunge x 1 min (left leg)

Plyometric Circuit:
This workout will involve 45 seconds of work with 15 seconds of rest immediately following it. Have a timer next to you to keep track of each session. Each circuit will consist of 3 exercise. Repeat each circuit 3 times before moving on to the next circuit.
A1: Alternating Lunge Jumps x 45 seconds
rest 15 seconds
A1: Alternating Toe Taps x 45 seconds
rest 15 seconds
A1: Burpee x 45 seconds
rest 15 seconds
A2: Alternating Lunge Jumps x 45 seconds
rest 15 seconds
A2: Alternating Toe Taps x 45 seconds
rest 15 seconds
A2: Burpee x 45 seconds
rest 15 seconds
A3: Alternating Lunge Jumps x 45 seconds
rest 15 seconds
A3: Alternating Toe Taps x 45 seconds
rest 15 seconds
A3: Burpee x 45 seconds
rest 3 minutes

B1: Plyo Push-up x 45 seconds
rest 15 seconds
B1: Switch Climbers x 45 seconds
rest 15 seconds
B1: Squat Jumps x 45 seconds
rest 15 seconds
B2: Plyo Push-up x 45 seconds
rest 15 seconds
B2: Switch Climbers x 45 seconds
rest 15 seconds
B2: Squat Jumps x 45 seconds
rest 15 seconds
B3: Plyo Push-up x 45 seconds
rest 15 seconds
B3: Switch Climbers x 45 seconds
rest 15 seconds
B3: Squat Jumps x 45 seconds
rest 3 minutes

C1: Box Jump x 45 seconds
rest 15 seconds
C1: Depth Jump with Stick x 45 seconds
rest 15 seconds
C1: Lateral Box Jump Overs x 45 seconds
rest 15 seconds
C2: Box Jump x 45 seconds
rest 15 seconds
C2: Depth Jump with Stick x 45 seconds
rest 15 seconds
C2: Lateral Box Jump Overs x 45 seconds
rest 15 seconds
C3: Box Jump x 45 seconds
rest 15 seconds
C3: Depth Jump with Stick x 45 seconds
rest 15 seconds
C3: Lateral Box Jump Overs x 45 seconds
rest 3 minutes

Cool Down:
Same style as warm-up. Perform each exercise for 1 minute and immediately go to the next exercise.
Childs Pose + T-spine Rotation x 1 min
Seated ER/IR Hip Mobilizations x 1 min
Bottom Squat + Hip Lift x 1 min
Half Butterfly + Kick Out x 1min

Wednesday September 30th

-written by Ryan Ngo ACE Certified Personal Trainer

Workout: TABATA
Today's WOD utilizes a format of training known as tabata training. Tabata's reflect an interval style of training where an individual is to complete a certain exercise where they perform that exercise for 4 minutes in a 20 second on/10 second off sequence. This means if you were given a "push up tabata" that you would complete as many push ups as you could for 20 seconds, rest for 10 seconds, complete as many push ups as you could again in 20 seconds, rest for 10 seconds, and continue this sequence for 4 minutes (i.e., 8 sets of push ups @ 20 sec in 4 minutes). It is imperative to go as hard as you can in the 20 second time frame.
A1:Plank Ups x 20 seconds
rest 10 seconds
A2:Plank Ups x 20 seconds
rest 10 seconds
A3:Plank Ups x 20 seconds
rest 10 seconds
A4:Plank Ups x 20 seconds
rest 10 seconds
A5:Plank Ups x 20 seconds
rest 10 seconds
A6:Plank Ups x 20 seconds
rest 10 seconds
A7:Plank Ups x 20 seconds
rest 10 seconds
A8:Plank Ups x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

B1:Hanging Leg Raises x 20 seconds
rest 10 seconds
B2:Hanging Leg Raises x 20 seconds
rest 10 seconds
B3:Hanging Leg Raises x 20 seconds
rest 10 seconds
B4:Hanging Leg Raises x 20 seconds
rest 10 seconds
B5:Hanging Leg Raises x 20 seconds
rest 10 seconds
B6:Hanging Leg Raises x 20 seconds
rest 10 seconds
B7:Hanging Leg Raises x 20 seconds
rest 10 seconds
B8:Hanging Leg Raises x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

C1:Mountain Climber Push Ups x 20 seconds
rest 10 seconds
C2:Mountain Climber Push Ups x 20 seconds
rest 10 seconds
C3:Mountain Climber Push Ups x 20 seconds
rest 10 seconds
C4:Mountain Climber Push Ups x 20 seconds
rest 10 seconds
C5:Mountain Climber Push Ups x 20 seconds
rest 10 seconds
C6:Mountain Climber Push Ups x 20 seconds
rest 10 seconds
C7:Mountain Climber Push Ups x 20 seconds
rest 10 seconds
C8:Mountain Climber Push Ups x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

D1:Squat Jumps x 20 seconds
rest 10 seconds
D2:Squat Jumps x 20 seconds
rest 10 seconds
D3:Squat Jumps x 20 seconds
rest 10 seconds
D4:Squat Jumps x 20 seconds
rest 10 seconds
D5:Squat Jumps x 20 seconds
rest 10 seconds
D6:Squat Jumps x 20 seconds
rest 10 seconds
D7:Squat Jumps x 20 seconds
rest 10 seconds
D8:Squat Jumps x 20 seconds
Rest 90 seconds before moving on to the next tabata exercise

Finisher:
Push Ups until failure

Cool Down:
Pigeon pose: x 30 sec. ea.
Belly breathing: x 2 min.
Dead bugs: x 12 ea.

Tuesday September 29th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm up:
Walk outs x 10
Jumping Jacks x 10
Floor slides x 10
Cossack squats (pause at the bottom) x 10 ea. leg

Workout:
Tabata workout: perform each exercise at maximum effort of 20 seconds followed by a 10 second rest. You will repeat this 20/10 on each exercise 4 times before moving on to the next exercise.
A1:Plank up + knee to elbow x 20 seconds
10 seconds rest
A2:Plank up + knee to elbow x 20 seconds
10 seconds rest
A3:Plank up + knee to elbow x 20 seconds
10 seconds rest
A4:Plank up + knee to elbow x 20 seconds
10 seconds rest

B1:High knees x 20 seconds
10 seconds rest
B2:High knees x 20 seconds
10 seconds rest
B3:High knees x 20 seconds
10 seconds rest
B4:High knees x 20 seconds
10 seconds rest

C1:Burpees x 20 seconds
10 seconds rest
C2:Burpees x 20 seconds
10 seconds rest
C3:Burpees x 20 seconds
10 seconds rest
C4:Burpees x 20 seconds
10 seconds rest

D1:Bicycles x 20 seconds
10 seconds rest
D2:Bicycles x 20 seconds
10 seconds rest
D3:Bicycles x 20 seconds
10 seconds rest
D4:Bicycles x 20 seconds
10 seconds rest

E1:Skater hops x 20 seconds
10 seconds rest
E2:Skater hops x 20 seconds
10 seconds rest
E3:Skater hops x 20 seconds
10 seconds rest
E4:Skater hops x 20 seconds
10 seconds rest

F1:Alternating leg v-ups x 20 seconds
10 seconds rest
F2:Alternating leg v-ups x 20 seconds
10 seconds rest
F3:Alternating leg v-ups x 20 seconds
10 seconds rest
F4:Alternating leg v-ups x 20 seconds
10 seconds rest

Cool down:
Child’s pose with lat stretch x 6 reps ea. side
Downward dog and pigeon x 6 reps ea. leg
Half kneeling spinal extension + flexion x 6 reps ea. side

Monday September 28th

-written by Deep Mahein, NASM Certified Personal Trainer

Additional Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 60 seconds before moving on to the work out.
Jumping Jacks x 30s
Body Weight Squat x 5
Forward Lunge x 5 ea.
Reverse Lunge x 5 ea.

Workout Upper Focus:
Make sure to properly warmup. Lots of pushups, if you fatigue go from the knees. Take 60-90 second rest between sets.
A1:Renegade Rows w Push Up x 12
rest 60-90 seconds
A2:Renegade Rows w Push Up x 12
rest 60-90 seconds
A3:Renegade Rows w Push Up x 12
rest 60-90 seconds
A4:Renegade Rows w Push Up x 12
rest 60-90 seconds

B1:T-Push up x 15
rest 60-90 seconds
B2:T-Push up x 15
rest 60-90 seconds
B3:T-Push up x 15
rest 60-90 seconds
B4:T-Push up x 15
rest 60-90 seconds

C1:Mountain Climber Push Ups x 15
rest 60-90 seconds
C2:Mountain Climber Push Ups x 15
rest 60-90 seconds
C3:Mountain Climber Push Ups x 15
rest 60-90 seconds
C4:Mountain Climber Push Ups x 15
rest 60-90 seconds

D1:Plank Ups x 12
rest 60-90 seconds
D2:Plank Ups x 12
rest 60-90 seconds
D3:Plank Ups x 12
rest 60-90 seconds
D4:Plank Ups x 12
rest 60-90 seconds

E1:Spiderman Crawls x 10
rest 60-90 seconds
E2:Spiderman Crawls x 10
rest 60-90 seconds
E3:Spiderman Crawls x 10
rest 60-90 seconds

F1:Feet Elevated Triceps Bench Dips x 15
rest 60-90 seconds
F2:Feet Elevated Triceps Bench Dips x 15
rest 60-90 seconds
F3:Feet Elevated Triceps Bench Dips x 15
rest 60-90 seconds
F4:Feet Elevated Triceps Bench Dips x 15
rest 60-90 seconds

G1:Alternating Leg V-Ups x 6 reps each side
rest 60-90 seconds
G2:Alternating Leg V-Ups x 6 reps each side
rest 60-90 seconds
G3:Alternating Leg V-Ups x 6 reps each side
rest 60-90 seconds
G4:Alternating Leg V-Ups x 6 reps each side
rest 60-90 seconds

Cool Down:
Scap CARs x 6 rotations
Scap CARs x 6 rotations
Dead Hangs x 10 seconds
Dead Hangs x 10 seconds
Belly Breathing x 15 seconds
Belly Breathing x 15 seconds
Child's Pose x 10 seconds
Child's Pose x 10 seconds

Sunday September 27th

-Written by Emelee Field, ACE Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

-Body Weight Squat x 25
-Forward Lunge x 10 ea.
-Lateral Lunge x 10 ea.
-Push Ups of Hands Elevated Push Ups x 20

Workout: 21-15-9
You do not have to time this workout if you do not have the means to do so; however, if you have a timer, time how long it takes you to complete the series one time through. The rep scheme is 21- 15 -9. This means that you will perform all 6 movements for 21 reps (21 each for movements that involve both the left and right side), followed by 15 reps, followed by 9 reps of each. This is a “pace yourself” workout meaning you can take brief rests in between sets as needed. Upon completion of the series, stop the timer and record your time. Rest for 90-120 seconds. Repeat this series a second time through with the goal of coming within 30 seconds of your original time. If you do not have a timer, repeat the series a second time through keeping the same pace as you did during the first attempt.

-Body weight squats
-Crossover Lunge
-Lateral Lunge
-Windshield Wipers
-Back Plank and knee to Chest
-Bicycle Crunches

Finisher Tri Set:
Repeat one right after another each movement for 45 seconds each with minimal breaks in between. Repeat the series 2 times through. Rest for 90 seconds before moving onto the cool down.

A1: Depth Jumps x10
A2: Alternating Lunge Jumps x10 ea.
A3: Skater Hops x15 ea.

Cool Down:

-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec ea

Saturday September 26th

-written by Deep Mahein NASM Certified Personal Trainer

Workout:
Full Body Pyramid Training Each Exercise is built up with each set adding an extra repetition all the way up to 10 reps and back down by 1 set minus 1 rep till 1x1. For example, 1st set x 1 rep, 2nd set x 2 rep, 3rd set x 3 rep, 4th x 4….10th x10, 9th x 9 8th x 8….1x1. Short 5-10 second rest in between sets is okay. Save longer rest for in between exercises (1-2 minutes). The Pyramid equals 100 reps.
Calf Raise x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes
Glute Bridge x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes
Mini Squat Jumps x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes
(take extra minute rest if needed)
Banded Pull Ups x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes
High Plank Shoulder Taps x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes
Pike Push Ups x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes
(take extra minute rest if needed)
Dead Bugs x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes
Leg Scissors x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes
Hanging Knee Raises x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 1-2 minutes

Friday September 25th

written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
-Cat cow x 10
-Cat cow x 10
-9090 transition x 20 seconds each side
-9090 transition x 20 seconds each side
-Quad reaches x 10 each side
-Quad reaches x 10 each side
-Prone cobra row x 15
-Prone cobra row x 15

Workout:
3 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise.
A1: Body weight squats x 12
Rest 30 seconds
A1: Body weight squats x 12
Rest 30 seconds
A1: Body weight squats x 12
Rest 30 seconds
A1: Body weight squats x 12
Rest 90 seconds

B1: Alternating lateral lunges x 12 each side
Rest 30 seconds
B1: Alternating lateral lunges x 12 each side
Rest 30 seconds
B1: Alternating lateral lunges x 12 each side
Rest 30 seconds
B1: Alternating lateral lunges x 12 each side
Rest 90 seconds

C1: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1: Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 90 seconds

B2: Alternating lateral lunges x 12 each side
Rest 30 seconds
B2: Alternating lateral lunges x 12 each side
Rest 30 seconds
B2: Alternating lateral lunges x 12 each side
Rest 30 seconds
B2: Alternating lateral lunges x 12 each side
Rest 90 seconds

C2: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2: Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 90 seconds

B3: Alternating lateral lunges x 12 each side
Rest 30 seconds
B3: Alternating lateral lunges x 12 each side
Rest 30 seconds
B3: Alternating lateral lunges x 12 each side
Rest 30 seconds
B3: Alternating lateral lunges x 12 each side
Rest 90 seconds

C3: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3: Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3: Eccentric Split Lunges x 12 each leg
Rest 90 seconds

Core:
D1: High plank shoulder taps 40 reps total
Rest 30 seconds

E1: Leg lifts x 20 reps
Rest 30 seconds
E2: Leg lifts x 20 reps
Rest 30 seconds

F1: Russian Twists x 40 reps (total)
Rest 30 seconds
F2: Russian Twists x 40 reps (total)
Rest 30 seconds

G1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cool Down:
-Quadruped Fire Hydrants x 15 each side
-Quadruped Fire Hydrants x 15 each side
-Hip flexor pulses x 15 each leg
-Hip flexor pulses x 15 each leg
-Glute Bridges x 15
-Glute Bridges x 15

Thursday September 24th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Superset exercises of the same letter with little to no rest between exercise, then 1-2min rest in between sets. Once you have performed all sets of that letter, rest for 1.5-2min and move on to the next set of exercises.
A1: Box Jump with Single Leg Split x 3 each leg
A1: Body Weight Squats x 15
Rest 1-2 minutes
A2: Box Jump with Single Leg Split x 3 each leg
A2: Body Weight Squats x 15
Rest 1-2 minutes
A3: Box Jump with Single Leg Split x 3 each leg
A3: Body Weight Squats x 15
Rest 1.5-2 minutes

B1: Alternating Lunge Jumps x 5 each leg
B1: Single Leg RDLs x 10 each leg
Rest 1-2 minutes
B2: Alternating Lunge Jumps x 5 each leg
B2: Single Leg RDLs x 10 each leg
Rest 1-2 minutes
B3: Alternating Lunge Jumps x 5 each leg
B3: Single Leg RDLs x 10 each leg
Rest 1.5-2 minutes

C1: Plyo Push-ups (Do with hands elevated to make easier) x 5
C2: Archer Push-ups x 8 each side
Rest 1.5-2 minutes

D1: Russian Twists x 15 each side
D1: Alternating Supermans x 15 each side
Rest 1-2 minutes
D2: Russian Twists x 15 each side
D2: Alternating Supermans x 15 each side
Rest 1.5-2 minutes

E1: V-Ups x 15
E1: Bird Dogs – Foot Elevated x 15
Rest 1-2 minutes
E2: V-Ups x 15
E2: Bird Dogs – Foot Elevated x 15
Rest 1.5-2 minutes

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x 5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Wednesday September 23rd

-written by Shawn Field NSCA Certified Personal Trainer

B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Tuesday September 22nd

-written by Eddie Rojas NASM Certified Personal Trainer

Warm up:
Cat-Cow 1min
Strider- 1 min
High Plank-Downward dog- 1min
Lateral Squat- 15 reps (total)

Workout:
Perform each exercise at maximum effort for 40seconds followed by a 20 second rest. You will repeat this 40/20 on each circuit 3 times before moving onto the next circuit.
A1: Alternating Lateral Lunges x 40 seconds
rest 20 seconds
A1: Alternating Lunge Jumps x 40 seconds
rest 20 seconds
A1: Plank to Knee to Elbow x 40 seconds
rest 20 seconds
A2: Alternating Lateral Lunges x 40 seconds
rest 20 seconds
A2: Alternating Lunge Jumps x 40 seconds
rest 20 seconds
A2: Plank to Knee to Elbow x 40 seconds
rest 20 seconds
A3: Alternating Lateral Lunges x 40 seconds
rest 20 seconds
A3: Alternating Lunge Jumps x 40 seconds
rest 20 seconds
A3: Plank to Knee to Elbow x 40 seconds
rest 20 seconds

B1: Archer Push-Ups x 40 seconds
rest 20 seconds
B1: Bear Crawls- Lateral x 40 seconds
rest 20 seconds
B1: Backwards Traveling Ape x 40 seconds
rest 20 seconds
B2: Archer Push-Ups x 40 seconds
rest 20 seconds
B2: Bear Crawls- Lateral x 40 seconds
rest 20 seconds
B2: Backwards Traveling Ape x 40 seconds
rest 20 seconds
B3: Archer Push-Ups x 40 seconds
rest 20 seconds
B3: Bear Crawls- Lateral x 40 seconds
rest 20 seconds
B3: Backwards Traveling Ape x 40 seconds
rest 20 seconds

C1: Body-weight Squat x 40 seconds
rest 20 seconds
C1: Burpees x 40 seconds
rest 20 seconds
C1: Alternating Supermans x 40 seconds
rest 20 seconds
C2: Body-weight Squat x 40 seconds
rest 20 seconds
C2: Burpees x 40 seconds
rest 20 seconds
C2: Alternating Supermans x 40 seconds
rest 20 seconds
C3: Body-weight Squat x 40 seconds
rest 20 seconds
C3: Burpees x 40 seconds
rest 20 seconds
C3: Alternating Supermans x 40 seconds
rest 20 seconds

Cool Down:
9090 hip internal rotation- 1 min
Alternating Pigeons- 1 min
Childs Pose with lat stretch- 1 min
Pigeon Pose- 1 min
Dead hangs- 30sec

Monday September 21st

-written by Ryan Ngo ACE Certified Personal Trainer

Workout: TABATA
Today's WOD utilizes a format of training known as tabata training. Tabata's reflect an interval style of training where an individual is to complete a certain exercise where they perform that exercise for 4 minutes in a 20 second on/10 second off sequence. This means if you were given a "push up tabata" that you would complete as many push ups as you could for 20 seconds, rest for 10 seconds, complete as many push ups as you could again in 20 seconds, rest for 10 seconds, and continue this sequence for 4 minutes (i.e., 8 sets of push ups @ 20 sec in 4 minutes). It is imperative to go as hard as you can in the 20 second time frame.
A1: Alternating Lunge Jumps x 20 seconds
rest 10 seconds
A2: Alternating Lunge Jumps x 20 seconds
rest 10 seconds
A3: Alternating Lunge Jumps x 20 seconds
rest 10 seconds
A4: Alternating Lunge Jumps x 20 seconds
rest 10 seconds
A5: Alternating Lunge Jumps x 20 seconds
rest 10 seconds
A6: Alternating Lunge Jumps x 20 seconds
rest 10 seconds
A7: Alternating Lunge Jumps x 20 seconds
rest 10 seconds
A8: Alternating Lunge Jumps x 20 seconds
-Rest 90 seconds before moving on to the next tabata exercise

B1: Mountain Climbers x 20 seconds
rest 10 seconds
B2: Mountain Climbers x 20 seconds
rest 10 seconds
B3: Mountain Climbers x 20 seconds
rest 10 seconds
B4: Mountain Climbers x 20 seconds
rest 10 seconds
B5: Mountain Climbers x 20 seconds
rest 10 seconds
B6: Mountain Climbers x 20 seconds
rest 10 seconds
B7: Mountain Climbers x 20 seconds
rest 10 seconds
B8: Mountain Climbers x 20 seconds
-Rest 90 seconds before moving on to the next tabata exercise

C1: Plank Ups x 20 seconds
rest 10 seconds
C2: Plank Ups x 20 seconds
rest 10 seconds
C3: Plank Ups x 20 seconds
rest 10 seconds
C4: Plank Ups x 20 seconds
rest 10 seconds
C5: Plank Ups x 20 seconds
rest 10 seconds
C6: Plank Ups x 20 seconds
rest 10 seconds
C7: Plank Ups x 20 seconds
rest 10 seconds
C8: Plank Ups x 20 seconds
-Rest 90 seconds before moving on to the next tabata exercise

D1: Burpee x 20 seconds
rest 10 seconds
D2: Burpee x 20 seconds
rest 10 seconds
D3: Burpee x 20 seconds
rest 10 seconds
D4: Burpee x 20 seconds
rest 10 seconds
D5: Burpee x 20 seconds
rest 10 seconds
D6: Burpee x 20 seconds
rest 10 seconds
D7: Burpee x 20 seconds
rest 10 seconds
D8: Burpee x 20 seconds
-Rest 90 seconds before moving on to the next tabata exercise

Finisher:
Jump Rope until failure

Cool Down:
Pigeon pose: x 30 sec. ea.
Belly breathing: x 2 min.
Dead bugs: x 12 ea

Sunday September 20th

-written by Deep Mahein NASM Certified Personal Trainer

Leg Day
60 second rest in between sets. Track rest time and get moving once it’s up.
Goblet 1.5 Squat x 10
rest 60 seconds
Goblet 1.5 Squat x 10
rest 60 seconds
Goblet 1.5 Squat x 10
rest 60 seconds
Goblet 1.5 Squat x 10
rest 60 seconds

1 DB Step Up x 10
rest 60 seconds
1 DB Step Up x 10
rest 60 seconds
1 DB Step Up x 10
rest 60 seconds
1 DB Step Up x 10
rest 60 seconds

Glute Bridge x 25
rest 60 seconds
Glute Bridge x 25
rest 60 seconds
Glute Bridge x 25
rest 60 seconds
Glute Bridge x 25
rest 60 seconds

Wall Sit x 20 seconds
rest 60 seconds
Wall Sit x 20 seconds
rest 60 seconds
Wall Sit x 20 seconds
rest 60 seconds
Wall Sit x 20 seconds
rest 60 seconds

Fire Hydrants x 6
rest 60 seconds
Fire Hydrants x 6
rest 60 seconds

Hollow Holds x 30 seconds
rest 60 seconds
Hollow Holds x 30 seconds
rest 60 seconds
Hollow Holds x 30 seconds
rest 60 seconds
Hollow Holds x 30 seconds
rest 60 seconds
Hollow Holds x 30 seconds
rest 60 seconds

Alternating Leg Lowers x 6 each side
rest 60 seconds
Alternating Leg Lowers x 6 each side
rest 60 seconds
Alternating Leg Lowers x 6 each side
rest 60 seconds
Alternating Leg Lowers x 6 each side
rest 60 seconds

High Plank Knee to Elbow x 12
rest 60 seconds
High Plank Knee to Elbow x 12
rest 60 seconds
High Plank Knee to Elbow x 12
rest 60 seconds

Cool Down:
9090 Posture x 10 seconds
Belly Breathing x 2 sets 15 seconds
Child's Pose x 2 sets 10 seconds

Saturday September 19th

-written by Amanda Hanon ACE Certified Personal Trainer

Warm up:
Forward Fold and Overhead Reach x8
Walk Out and Plank Up x8
Cross Over Lunges x8 ea. side
Bear Hold Rotations x8

Workout:
AMRAP “As many rounds as possible” For 12 minutes you will go through each exercise until you’ve completed them all and repeat until the time is up. No rest. This is a body weight AMRAP, so you can do it anywhere. Get ready to get your heart rate up!
Burpees x10
Tricep Dips x10
Plank Sprints x10 ea. leg
Squat Jumps x10
Push Up and Downward Dog x10
V-Ups x10

Cool down:
Hold poses for 5-10 seconds.
Pigeon Pose x4 ea. side
Child’s pose with Lat Stretch x4 ea. side
Deep Lunge with Rotation x4 ea. side
Standing Quad Stretch x4 ea. side

Friday September 18th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
Cat cow 2 sets of 10
9090 transition 2 sets of 20 seconds each side
Quad reaches 2 sets of 10 each side
Prone cobra row 2 sets of 15

Workout: 5 rounds of the following, 45 seconds between each set and 90 seconds rest between each exercise.
Body weight squats sets of 12
Rest 45 seconds
Body weight squats sets of 12
Rest 45 seconds
Body weight squats sets of 12
Rest 45 seconds
Body weight squats sets of 12
Rest 45 seconds
Body weight squats sets of 12
Rest 90 seconds

Alternating lateral lunges sets of 15 each side
Rest 45 seconds
Alternating lateral lunges sets of 15 each side
Rest 45 seconds
Alternating lateral lunges sets of 15 each side
Rest 45 seconds
Alternating lateral lunges sets of 15 each side
Rest 45 seconds
Alternating lateral lunges sets of 15 each side
Rest 90 seconds

Eccentric Split Lunges sets of 15 each leg
Rest 45 seconds
Eccentric Split Lunges sets of 15 each leg
Rest 45 seconds
Eccentric Split Lunges sets of 15 each leg
Rest 45 seconds
Eccentric Split Lunges sets of 15 each leg
Rest 45 seconds
Eccentric Split Lunges sets of 15 each leg
Rest 90 seconds

Alternating Leg Lowers sets of 12 each leg
Rest 45 seconds
Alternating Leg Lowers sets of 12 each leg
Rest 45 seconds
Alternating Leg Lowers sets of 12 each leg
Rest 45 seconds
Alternating Leg Lowers sets of 12 each leg
Rest 45 seconds
Alternating Leg Lowers sets of 12 each leg
Rest 90 seconds

Single Leg Glute Bridge sets of 15 each leg
Rest 45 seconds
Single Leg Glute Bridge sets of 15 each leg
Rest 45 seconds
Single Leg Glute Bridge sets of 15 each leg
Rest 45 seconds
Single Leg Glute Bridge sets of 15 each leg
Rest 45 seconds
Single Leg Glute Bridge sets of 15 each leg
Rest 90 seconds

Core:
High plank shoulder taps 60 reps total
Leg lifts 3 sets of 25 reps
Russian Twists 3 sets of 40 reps (total)
Bicycle crunches 3 sets of 40 reps (total)

Cool Down:
Quadruped Fire Hydrants 2 sets of 15 each side
Hip Flexor Pulses 2 sets of 15 each leg
Glute Bridges 2 sets of 15

Thursday September 17th

-written by Sam Leitzke NASM Certified Personal Trainer

Warm Up:
-9090 Hip Internal Rotation 10-30 seconds x 3 per side
-Alternating Pigeons x 10 per leg
-Belly Breathing x 30 seconds
-Cat/Cow x 30 seconds
-Dynamic Lateral Lunge x 10 per leg

B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds
B1: High Knees x 20 seconds
Rest 10 seconds

B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds
B3: High Knees x 20 seconds
Rest 10 seconds

Cool Down:
-Child’s Pose x 30 seconds
-Child’s Pose with Lat Stretch x 30 seconds per side
-Belly Breathing x 30 seconds

Wednesday September 16th

-written by Shawn Field NSCA Certified Personal Trainer

A1: Pause Jump Squat x 5
A2: Crossover Lunge x 10 each

A1: Pause Jump Squat x 5
A2: Crossover Lunge x 10 each
Rest 90 seconds

B1: Lateral Lunge x 8 each
B2: Forward Lunge x 8 each
B3: Reverse Lunge x 8 each

B1: Lateral Lunge x 8 each
B2: Forward Lunge x 8 each
B3: Reverse Lunge x 8 each
Rest 90 seconds

C1: Inverted row x 15
C2: Push-ups x 15
C3: Bird Dog x 15 each

C1: Inverted row x 15
C2: Push-ups x 15
C3: Bird Dog x 15 each
Rest 90 seconds

D1: Plank x 45 sec
D2: Left Side Plank x 45 sec
D3: Right Side Plank x 45 sec

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Tuesday September 15th

-written by Olivia Shafer NESTA Certified Personal Trainer

Warm Up: Mobility
Perform each exercise once through with little to no rest between exercises.
-Child's Pose Lateral Reach x 3 ea. side
-Scorpion Reach x 3 ea, side
-Strider with Hip Lift x 3 ea. side
-Half Kneeling T-Spine Rotation x 3 ea. side

Warm Up(Increase heart rate)
Perform each exercise once through with little to no rest between the exercises. After one completed set, repeat 2 more times.
A1: Alternating Supermans x 20 ea. side
A1: Low Plank Jack's x 20
A1: Glute Bridge March x 20

A2: Alternating Supermans x 20 ea. side
A2: Low Plank Jack's x 20
A2: Glute Bridge March x 20

A3: Alternating Supermans x 20 ea. side
A3: Low Plank Jack's x 20
A3: Glute Bridge March x 20

Work Out: CIRCUIT TRAINING
Circuit 1:
Perform each exercise once through with little to no rest between exercises. After one completed set, repeat 2-3 more times before moving on to Circuit 2.
A1: Burpees x 12
A1: Quadruped Bird Dogs x 20
A1: Alternating Side Kickthroughs x 12 ea. side

A2: Burpees x 12
A2: Quadruped Bird Dogs x 20
A2: Alternating Side Kickthroughs x 12 ea. side

A3: Burpees x 12
A3: Quadruped Bird Dogs x 20
A3: Alternating Side Kickthroughs x 12 ea. side

Circuit 2:
Perform each exercise once through with little to no rest between exercises. After one completed set, repeat 2-3 more times before moving on to Circuit 3.
A1: Alternating Lunge Jumps x 20 ea. leg
A1: Hip Thrust (from couch) x 15
A1: Skater hops x 20

A2: Alternating Lunge Jumps x 20 ea. leg
A2: Hip Thrust (from couch) x 15
A2: Skater hops x 20

A3: Alternating Lunge Jumps x 20 ea. leg
A3: Hip Thrust (from couch) x 15
A3: Skater hops x 20

Circuit 3:
Perform both exercises for 20 seconds each, 3 times through, with 10 seconds or less of rest between each exercise
A1: Jumping Jacks x 20 seconds
A1: Mountain Climbers x 20 seconds
Rest 10 seconds (or less)

A2: Jumping Jacks x 20 seconds
A2: Mountain Climbers (20 seconds)
Rest 10 seconds (or less)

A3: Jumping Jacks x 20 seconds
A3: Mountain Climbers x 20 seconds

Cool Down:
Perform the exercises once through for at least 30 seconds each.
9090 Hip Internal Rotation x 30 seconds
Child's Pose x 30 seconds

Monday September 14th

-written by Emelee Field ACE Certified Personal Trainer

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out
-Body Weight Squat x 25
-Forward Lunge x 10 ea.
-Lateral Lunge x 10 ea.
-Push Ups or Hands Elevated Push Ups x 20
Rest 90 seconds

Work Out: 21-15-9
You do not have to time this workout if you do not have the means to do so; however, if you have a timer, time how long it takes you to complete the series one time through. The rep scheme is 21- 15 -9. This means that you will perform all 6 movements for 21 reps (21 each for movements that involve both the left and right side), followed by 15 reps, followed by 9 reps of each. This is a “pace yourself” workout meaning you can take brief rests in between sets as needed. Upon completion of the series, stop the timer and record your time. Rest for 90-120 seconds. Repeat this series a second time through with the goal of coming within 30 seconds of your original time. If you do not have a timer, repeat the series a second time through keeping the same pace as you did during the first attempt.
A1: Body weight squats x 21
A1: Burpees x 21
A1: Mountain Climbers x 21 ea leg
A1: Push-ups x 21
A1: V-Ups x 21
A1: Russian Twists x 21

A2: Body weight squats x 15
A2: Burpees x 15
A2: Mountain Climbers x 15 ea leg
A2: Push-ups x 15
A2: V-Ups x 15
A2: Russian Twists x 15

A3: Body weight squats x 9
A3: Burpees x 9
A3: Mountain Climbers x 9 ea leg
A3: Push-ups x 9
A3: V-Ups x 9
A3: Russian Twists x 9
Rest 90-120 seconds

B1: Body weight squats x 21
B1: Burpees x 21
B1: Mountain Climbers x 21 ea leg
B1: Push-ups x 21
B1: V-Ups x 21
B1: Russian Twists x 21

B2: Body weight squats x 15
B2: Burpees x 15
B2: Mountain Climbers x 15 ea leg
B2: Push-ups x 15
B2: V-Ups x 15
B2: Russian Twists x 15

B3: Body weight squats x 9
B3: Burpees x 9
B3: Mountain Climbers x 9 ea leg
B3: Push-ups x 9
B3: V-Ups x 9
B3: Russian Twists x 9
Rest 90-120 seconds

Finisher Super Sets:
Super set (i.e., repeat one right after another) each movement for 45 seconds each with minimal breaks in between. Repeat the series 3 times through. Rest for 90 seconds before moving onto the cool down.
A1: High Knees In Place x 45 seconds
A1: Alternating Lunge Jumps x45 seconds
A1: Jumping Jacks x 45 seconds

A2: High Knees In Place x 45 seconds
A2: Alternating Lunge Jumps x45 seconds
A2: Jumping Jacks x 45 seconds

A3: High Knees In Place x 45 seconds
A3: Alternating Lunge Jumps x45 seconds
A3: Jumping Jacks x 45 seconds
Rest 90 seconds

Cool Down:
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec ea

Sunday September 13th

-written by Xiaerzhate Ai Lai Ti ACE Certified Personal Trainer

Work Out: Superset/Compound set training
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set completed 3 times.
1st Superset x3
A1: Squat x20
A1: Foot Elevated Glute Bridges x15 ea.
Rest 30 seconds
A2: Squat x20
A2: Foot Elevated Glute Bridges x15 ea.
Rest 30 seconds
A3: Squat x20
A3: Foot Elevated Glute Bridges x15 ea.
Rest 30 seconds

2nd Superset x3
B1: Dynamic Lateral Lunge x15
B1: Duck Walk x15 ea.
Rest 30 seconds
B2: Dynamic Lateral Lunge x15
B2: Duck Walk x15 ea.
Rest 30 seconds
B3: Dynamic Lateral Lunge x15
B3: Duck Walk x15 ea.
Rest 30 seconds

3rd Compound set x3
C1: Archer Push-ups x5 ea.
C1: Dive Bomber Push Ups x10
Rest 30 seconds
C2: Archer Push-ups x5 ea.
C2: Dive Bomber Push Ups x10
Rest 30 seconds
C3: Archer Push-ups x5 ea.
C3: Dive Bomber Push Ups x10
Rest 30 seconds

4th Compound set x3
D1: Russian Twist x15 ea.
D1: Reverse Crunches x15
Rest 30 seconds
D2: Russian Twist x15 ea.
D2: Reverse Crunches x15
Rest 30 seconds
D3: Russian Twist x15 ea.
D3: Reverse Crunches x15
Rest 30 seconds

5th Superset x3
E1: Planks x1 minute
E1: Superman x10 ea.
Rest 30 seconds
E2: Planks x1 minute
E2: Superman x10 ea.
Rest 30 seconds
E3: Planks x1 minute
E3: Superman x10 ea.
Rest 30 seconds

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x2 min

Saturday September 12th

-written by Liza Skoromnaya ACE Certified Personal Trainer

Warm Up (Mobility)
Complete each movement in this sequence with little to no time in between
-90/90 stretch 5 each side
-Bottom Squat + Hip Lift x 5 ea.
-Strider + Hip Lift + OH Reach x 5 ea.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. Do 3 sets with 90 seconds of rest before moving on to the work out.
Set 1:
-Body Weight Squat x 25
-Push Ups or Hands Elevated Push Ups x 20
-Bicycles x 30
Set 2:
-Body Weight Squat x 25
-Push Ups or Hands Elevated Push Ups x 20
-Bicycles x 30
Set 3:
-Body Weight Squat x 25
-Push Ups or Hands Elevated Push Ups x 20
-Bicycles x 30
Rest 90 seconds

Workout: EMOM
Set a timer for 20 minutes. Every minute on the even minute, complete the even minute circuit. While every minute on the odd minute, complete the odd minute circuit. If you finish before the minute is up, that is your rest time.
EMOM: Even minute circuit
1. Burpees x 15
EMON: Odd minute circuit
1. Mini Squat Jumps x 20
EMOM: Even minute circuit
2. Two point plank x 10 each side
EMOM: Odd minute circuit
2. Push up + knee to elbow x10 each side
EMOM: Even minute circuit
3. Forward Lunge x 10 ea.
EMOM: Odd minute circuit
3. Single Leg Romanian Deadlift x 10 ea.
EMOM: Even minute circuit
4. Burpees x 15
EMOM: Odd minute circuit
4. Mini Squat Jumps x 20
EMOM: Even minute circuit
5. Two point plank x 10 each side
EMOM: Odd minute circuit
5. Push up + knee to elbow x10 each side
EMOM: Even minute circuit
6. Forward Lunge x 10 ea.
EMOM: Odd minute circuit
6. Single Leg Romanian Deadlift x 10 ea.
EMOM: Even minute circuit
7. Burpees x 15
EMOM: Odd minute circuit
7. Mini Squat Jumps x 20
EMOM: Even minute circuit
8. Two point plank x 10 each side
EMOM: Odd minute circuit
8. Push up + knee to elbow x10 each side
EMOM: Even minute circuit
9. Forward Lunge x 10 ea.
EMOM: Odd minute circuit
9. Single Leg Romanian Deadlift x 10 ea.

Cool Down:
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec ea.

Friday September 11th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
-Biceps stretch
-Triceps Stretch
-Forearm Stretch

Workout:
This going to be an arm blasting workout that will be a series of super sets that will progressively get more difficult. Do each exercise back to back with 1 minute between each Superset, and 2 minutes between each whole set.
Whole Set 1:
-Incline Pushups x 8-12/Pullups x 8-12
Rest 1 minute
-Incline Pushups x 8-12/Pullups x 8-12
Rest 2 minute

Whole Set 2:
-Farmer hold (until failure)/Dumbbell Curl x12
Rest 1 minute
-Farmer hold (until failure)/Dumbbell Curl x12
Rest 2 minute

Whole Set 3:
-Overhead Extension x8/Hammer curls x8
Rest 1 minute
-Overhead Extension x8/Hammer curls x8
Rest 1 minute
-Overhead Extension x8/Hammer curls x8
Rest 2 minute

Whole Set 4:
-Clap Pushups x8/Concentration curls x8
Rest 1 minute
-Clap Pushups x8/Concentration curls x8
Rest 1 minute
-Clap Pushups x8/Concentration curls x8
Rest 2 minute

Whole Set 5:
-Triceps Kickback x12/Wrist curls x12
Rest 1 minute
-Triceps Kickback x12/Wrist curls x12
Rest 1 minute
-Triceps Kickback x12/Wrist curls x12
Rest 1 minute
-Triceps Kickback x12/Wrist curls x12
Rest 2 minute

Cool down:
Listen to your body when doing these, move around any pain and only go through comfortable ROM’s. We will use the same stretches we used for the warm-up. Including two if there is a foam roller available.
-Biceps stretch
-Triceps Stretch
-Forearm Stretch
-Foam Roll Triceps
-Foam roll Chest/Triceps

Thursday September 10th

-written by Liza Skoromnaya ACE Certified Personal Trainer

Warm up: (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.
-Dead hangs x 30 sec.
-Striders x 10 ea.
-Child’s pose w/ lat stretch x 12 ea.
-Cat cow x 10 (up & down = 1)
-Quadruped Scap CARs x 12 ea. (forward and back)
-Bottom Squat + T-Spine Rotation x 15 ea.

Warm Up – Heart Rate
Go through this set 2 or 3 times with no more than 90 seconds rest between sets. These exercises are to move your body in different plains of motion and to prepare for circuit training.
-Squat Jumps x 25 seconds
-Seal Jacks x 25 seconds
-Alternating Reverse Lunge with Overhead Reach x 10 ea.
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Squat Jumps x 25 seconds
-Seal Jacks x 25 seconds
-Alternating Reverse Lunge with Overhead Reach x 10 ea.
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Squat Jumps x 25 seconds
-Seal Jacks x 25 seconds
-Alternating Reverse Lunge with Overhead Reach x 10 ea.
-Side Kickthrough x 10 ea.
Rest 90 seconds

Pyramid Workout:
Our scheme today is going to be 20/22/24/26/28. You will perform the exercise starting with 20 reps and have a 30 second rest in between each set. So, you’ll do 20 reps and then rest 30 second and then do 22 reps and rest 30 second until you get to 28 reps and you can rest for 90 second and move on to your next exercise.
Exercise 1:
-Back Squat x 20
Rest 30 seconds
-Back Squat x 22
Rest 30 seconds
-Back Squat x 24
Rest 30 seconds
-Back Squat x 26
Rest 30 seconds
-Back Squat x 28
Rest 90 seconds

Exercise 2:
-Straight Leg Deadlift x 20
Rest 30 seconds
-Straight Leg Deadlift x 22
Rest 30 seconds
-Straight Leg Deadlift x 24
Rest 30 seconds
-Straight Leg Deadlift x 26
Rest 30 seconds
-Straight Leg Deadlift x 28
Rest 90 seconds

Exercise 3:
-Standing Calve Raises x 20
Rest 30 seconds
-Standing Calve Raises x 22
Rest 30 seconds
-Standing Calve Raises x 24
Rest 30 seconds
-Standing Calve Raises x 26
Rest 30 seconds
-Standing Calve Raises x 28
Rest 90 seconds

Exercise 4:
-Single Leg Glute Bridge x 20
Rest 30 seconds
-Single Leg Glute Bridge x 22
Rest 30 seconds
-Single Leg Glute Bridge x 24
Rest 30 seconds
-Single Leg Glute Bridge x 26
Rest 30 seconds
-Single Leg Glute Bridge x 28
Rest 90 seconds

Exercise 5:
-Back Plank and knee to Chest x 20
Rest 30 seconds
-Back Plank and knee to Chest x 22
Rest 30 seconds
-Back Plank and knee to Chest x 24
Rest 30 seconds
-Back Plank and knee to Chest x 26
Rest 30 seconds
-Back Plank and knee to Chest x 28
Rest 90 seconds

Exercise 6:
-Alternating Lunge Jumps x20
Rest 30 seconds
-Alternating Lunge Jumps x22
Rest 30 seconds
-Alternating Lunge Jumps x24
Rest 30 seconds
-Alternating Lunge Jumps x26
Rest 30 seconds
-Alternating Lunge Jumps x28
Rest 90 seconds

Exercise 7:
-Russian Twist x20
Rest 30 seconds
-Russian Twist x22
Rest 30 seconds
-Russian Twist x24
Rest 30 seconds
-Russian Twist x26
Rest 30 seconds
-Russian Twist x28
Rest 90 seconds

Exercise 8:
-Close Grip Push Ups x 20
Rest 30 seconds
-Close Grip Push Ups x 22
Rest 30 seconds
-Close Grip Push Ups x 24
Rest 30 seconds
-Close Grip Push Ups x 26
Rest 30 seconds
-Close Grip Push Ups x 28
Rest 90 seconds

Exercise 9:
-High Plank Shoulder Taps x 20
Rest 30 seconds
-High Plank Shoulder Taps x 22
Rest 30 seconds
-High Plank Shoulder Taps x 24
Rest 30 seconds
-High Plank Shoulder Taps x 26
Rest 30 seconds
-High Plank Shoulder Taps x 28
Rest 90 seconds

Cool Down:
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec ea.

Wednesday September 9th

-written by Olivia Shafer NESTA Certified Personal Trainer

WARM UP - MOBILITY
Go through these exercises slowly. Focus on big belly breaths with fluid and elongated movement of the muscles. There should be little to no rest between exercises. Go through the exercises once.
-Belly Breathing x 3 minutes
-Cat Cow x 10
-Quadruped T-Spine Rotation x 6 ea.
-Strider + Hip Lift + Overhead Reach x 6 ea.

WARM UP – HEART RATE
Go through this set 2 or 3 times with no more than 90 seconds rest between sets. These exercises are to move your body in different plains of motion and to prepare for circuit training.
-Squat Jumps x 25 seconds
-Seal Jacks x 25 seconds
-Alternating Reverse Lunge with Overhead Reach x 10 ea.
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Squat Jumps x 25 seconds
-Seal Jacks x 25 seconds
-Alternating Reverse Lunge with Overhead Reach x 10 ea.
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Squat Jumps x 25 seconds
-Seal Jacks x 25 seconds
-Alternating Reverse Lunge with Overhead Reach x 10 ea.
-Side Kickthrough x 10 ea.
Rest 90 seconds

CIRCUIT TRAINING – PYRAMID
For the first set, complete 20 reps for each exercise with little to no rest between exercises. Then rest 90 seconds to 3 minutes before completing the second set. For the second set, complete 15 reps for each exercise. Rest 90 seconds to 3 minutes. For the third set, complete 12 reps for each exercise.
A1: Body Saws x 20
A1: Push Ups x 20
A1: Side Plank Holds x 20
A1: Glute Bridges March x 20
A1: Alternating Lateral Lunges x 20
A1: Single Leg Romanian Deadlift x 20
A1: Alternating Supermans x 20
A1: Prone Cobra Row x 20
Rest 90 -180 seconds

A2: Body Saws x 15
A2: Push Ups x 15
A2: Side Plank Holds x 15
A2: Glute Bridges March x 15
A2: Alternating Lateral Lunges x 15
A2: Single Leg Romanian Deadlift x 15
A2: Alternating Supermans x 15
A2: Prone Cobra Row x 15
Rest 90 -180 seconds

A3: Body Saws x 12
A3: Push Ups x 12
A3: Side Plank Holds x 12
A3: Glute Bridges March x 12
A3: Alternating Lateral Lunges x 12
A3: Single Leg Romanian Deadlift x 12
A3: Alternating Supermans x 12
A3: Prone Cobra Row x 12
Rest 90 -180 seconds

Cool Down
Bring the heart rate down and stretch. Focus on big belly breaths and relaxation of the muscles.
-9090 Hip Internal Rotation x 30 seconds each
-Child’s Pose with Lat Stretch x 6 ea.

Tuesday September 8th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.
-Dead hangs x 30 sec.
-Striders: x 10 ea.
-Child’s pose w/ lat stretch: x 12 ea.
-Cat cow: x 10 (up & down = 1)
-Quadruped Scap CARs: x 12 ea. (forward and back)
-Bottom Squat + T-Spine Rotation: x 15 ea.

Workout:
Circuit Training Complete each exercise with minimal to no time in between. After completing all three exercises rest 60 seconds before circuit 2. Repeat both circuits a total of 4 times each.
Circuit 1
A1: 1 Foot Elevated Glute Bridge: x 15 ea. leg
A1: Alternating Lateral Lunges: x 12 ea. leg
A1: Body Weight Single Leg Deadlift: x 12 ea. leg
Rest 60 seconds
Circuit 1
B1: Plyo Push Ups: x 15
B1: Pike Press x 12
B1: Feet Elevated Tricep Dips: x 12
Rest 60 seconds

Circuit 2
A2: 1 Foot Elevated Glute Bridge: x 15 ea. leg
A2: Alternating Lateral Lunges: x 12 ea. leg
A2: Body Weight Single Leg Deadlift: x 12 ea. leg
Rest 60 seconds
Circuit 2
B2: Plyo Push Ups: x 15
B2: Pike Press x 12
B2: Feet Elevated Tricep Dips: x 12
Rest 60 seconds

Circuit 3
A3: 1 Foot Elevated Glute Bridge: x 15 ea. leg
A3: Alternating Lateral Lunges: x 12 ea. leg
A3: Body Weight Single Leg Deadlift: x 12 ea. leg
Rest 60 seconds
Circuit 3
B3: Plyo Push Ups: x 15
B3: Pike Press x 12
B3: Feet Elevated Tricep Dips: x 12
Rest 60 seconds

Circuit 4
A4: 1 Foot Elevated Glute Bridge: x 15 ea. leg
A4: Alternating Lateral Lunges: x 12 ea. leg
A4: Body Weight Single Leg Deadlift: x 12 ea. leg
Rest 60 seconds
Circuit 4
B4: Plyo Push Ups: x 15
B4: Pike Press x 12
B4: Feet Elevated Tricep Dips: x 12
Rest 60 seconds

Cardio:
C1: 15 minute walk outside with some good music/podcast

Cool Down:
-Pigeon pose: x 30 sec. ea.
-Belly breathing: x 2 min.
-Dead bugs: x 12 ea.

Monday September 7th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Perform the exercises as a circuit; one after the other. Take 20-30 seconds rest in between exercises, and 2-3 minutes rest between sets of the circuit. Perform 3-4 sets.
A1: Single Leg Jumps on Box with Leg Drive (switch legs each time) x 30 sec
Rest 20-30 seconds
A1: Push-up Crawl x 30-45 sec
Rest 20-30 seconds
A1: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A1: Body Saws x 30-45 sec
Rest 20-30 seconds
A1: PVC Bar-Breaker Superman Row x 30-45 sec
Rest 20-30 seconds
A1: Russian Twists x 30-45 sec
Rest 20-30 seconds
A1: Snow Angels x 30-45 sec
Rest 20-30 seconds
A1: V-Ups x 30-45 sec
Rest 20-30 seconds
A1: Wall Sit x 30-45 sec
Rest 2-3 minutes

A2: Single Leg Jumps on Box with Leg Drive (switch legs each time) x 30 sec
Rest 20-30 seconds
A2: Push-up Crawl x 30-45 sec
Rest 20-30 seconds
A2: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A2: Body Saws x 30-45 sec
Rest 20-30 seconds
A2: PVC Bar-Breaker Superman Row x 30-45 sec
Rest 20-30 seconds
A2: Russian Twists x 30-45 sec
Rest 20-30 seconds
A2: Snow Angels x 30-45 sec
Rest 20-30 seconds
A2: V-Ups x 30-45 sec
Rest 20-30 seconds
A2: Wall Sit x 30-45 sec
Rest 2-3 minutes

A3: Single Leg Jumps on Box with Leg Drive (switch legs each time) x 30 sec
Rest 20-30 seconds
A3: Push-up Crawl x 30-45 sec
Rest 20-30 seconds
A3: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A3: Body Saws x 30-45 sec
Rest 20-30 seconds
A3: PVC Bar-Breaker Superman Row x 30-45 sec
Rest 20-30 seconds
A3: Russian Twists x 30-45 sec
Rest 20-30 seconds
A3: Snow Angels x 30-45 sec
Rest 20-30 seconds
A3: V-Ups x 30-45 sec
Rest 20-30 seconds
A3: Wall Sit x 30-45 sec
Rest 2-3 minutes

A4: Single Leg Jumps on Box with Leg Drive (switch legs each time) x 30 sec
Rest 20-30 seconds
A4: Push-up Crawl x 30-45 sec
Rest 20-30 seconds
A4: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A4: Body Saws x 30-45 sec
Rest 20-30 seconds
A4: PVC Bar-Breaker Superman Row x 30-45 sec
Rest 20-30 seconds
A4: Russian Twists x 30-45 sec
Rest 20-30 seconds
A4: Snow Angels x 30-45 sec
Rest 20-30 seconds
A4: V-Ups x 30-45 sec
Rest 20-30 seconds
A4: Wall Sit x 30-45 sec
Rest 2-3 minutes

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Sunday September 6th

-written by Deep Mahein NASM Certified Personal Trainer

Workout: 21’s
Training Method With this training approach you take the exercise and break it into 3 different ranges of motion and complete 7 reps in each motion (for a total of 21 reps). For example, with a push up you would complete 7 reps of a small push off the ground, then 7 reps of half a pushup and lastly 7 sets of a full pushup. Therefore, with 21 training, the three ranges of motion are the lower half rep, upper half rep, and then complete full rep. Transition right into next range of motion and after each 21-rep set is complete take 30-45 second break. Manipulate the range of motion, squeeze the muscles, and get to work. Repeat circuit 2 times total.
A1: Body Weight Squat x 21’s
Rest 30-45 seconds
A1: Calf Raise x 21’s
Rest 30-45 seconds
A1: Glute Bridge x 21’s
Rest 30-45 seconds
A1: HK Hamstring Short Range Contraction (SRC) x 21's
Rest 60 seconds
A1: Supermans x 21’s
Rest 30-45 seconds
A1: Body Saws x 21’s
Rest 30-45 seconds
A1: Hanging Leg Raises x 21’s
Rest 30-45 seconds
A1: Inverted Row x 21’s
Rest 60 seconds
A1: Sit ups x 21’s
A1: Leg Lifts x 21’s
Rest 2 minutes

A2: Body Weight Squat x 21’s
Rest 30-45 seconds
A2: Calf Raise x 21’s
Rest 30-45 seconds
A2: Glute Bridge x 21’s
Rest 30-45 seconds
A2: HK Hamstring Short Range Contraction (SRC) x 21's
Rest 60 seconds
A2: Supermans x 21’s
Rest 30-45 seconds
A2: Body Saws x 21’s
Rest 30-45 seconds
A2: Hanging Leg Raises x 21’s
Rest 30-45 seconds
A2: Inverted Row x 21’s
Rest 60 seconds
A2: Sit ups x 21’s
A2: Leg Lifts x 21’s
Rest 2 minutes

Cardio:
Rest is the walk back to the start line between exercises. Full rest at the end of 4th exercise for 60 seconds before beginning circuit again. Complete this circuit 4 times total.
B1: Forward Skips (A-Skips) x 10 yards
B1: Lateral Skips (Right) x 10 yards
B1: Lateral Skips (Left) x 10 yards
B1: Reverse Skips x 10 yards
Rest 60 seconds

B2: Forward Skips (A-Skips) x 10 yards
B2: Lateral Skips (Right) x 10 yards
B2: Lateral Skips (Left) x 10 yards
B2: Reverse Skips x 10 yards
Rest 60 seconds

Saturday September 5th

-written by Shawn Field NSCA Certified Personal Trainer

Workout:
Full Body. Take :30sec rest in-between each set of movements. There is a lot of volume today so push through on those 20’s.
A1: Bodyweight Squats x10
A1: Spiderman Crawls x 5 each
A1: Bicycles x 5 each
Rest 30 seconds

A2: Bodyweight Squats x10
A2: Spiderman Crawls x 5 each
A2: Bicycles x 5 each
Rest 30 seconds

A3: Bodyweight Squats x10
A3: Spiderman Crawls x 5 each
A3: Bicycles x 5 each
Rest 30 seconds

B1: Split Squat x 5 each
B1: Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

B2: Split Squat x 5 each
B2: Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

B3: Split Squat x 5 each
B3: Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

C1: Hollow Holds x15 seconds
C1: Dead Bugs x 8 each (same side)
C1: Russian Twists x 8 each
Rest 30 seconds

C2: Hollow Holds x15 seconds
C2: Dead Bugs x 8 each (same side)
C2: Russian Twists x 8 each
Rest 30 seconds

C3: Hollow Holds x15 seconds
C3: Dead Bugs x 8 each (same side)
C3: Russian Twists x 8 each
Rest 30 seconds

D1: Alternating Superman x 15 each side
D1: Body Saws x 15
D1: Plank jacks x 15
Rest 30 seconds

D2: Alternating Superman x 15 each side
D2: Body Saws x 15
D2: Plank jacks x 15
Rest 30 seconds

D3: Alternating Superman x 15 each side
D3: Body Saws x 15
D3: Plank jacks x 15
Rest 30 seconds

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Friday September 4th

-written by Steven Fernandez ACE Certified Personal Trainer

A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 90 seconds

A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 90 seconds

Core:
D1: High plank shoulder taps 40 reps total
Rest 30 seconds

E1: Leg lifts x 20 reps
Rest 30 seconds
E2: Leg lifts x 20 reps
Rest 30 seconds

F1: Russian Twists x 40 reps (total)
Rest 30 seconds
F2: Russian Twists x 40 reps (total)
Rest 30 seconds

G1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Thursday September 3rd

-written by Emelee Field ACE Certified Personal Trainer

Set 2:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
Rest for 30 seconds

Set 3:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
Rest for 45 seconds

Set 4:
A1:Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
A4: Russian Twists x 30 seconds
Rest for 45 seconds

Set 5:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
Rest for 45 seconds

Set 6:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
Rest for 30 seconds

Set 7:
A1: Burpee x 30 seconds
Rest for 30 seconds

Cool Down
-Belly Breathing x 2 min
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-HK Hip Flexor Pulse x 10 each
-Pigeon Pose x 30 sec each

Wednesday September 2nd

-written by Xiaerzhate Ailaiti ACE Certified Personal Trainer

Superset/Compound set training:
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set completed 3 sets.
1st Superset
A1: Squat x 20 Foot
A1: Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 Foot
A2: Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 Foot
A3: Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset
B1: Dynamic Lateral Lunge x 15
B1: Duck Walk x 15 ea.
Rest 30 seconds
B2: Dynamic Lateral Lunge x 15
B2: Duck Walk x 15 ea.
Rest 30 seconds
B3: Dynamic Lateral Lunge x 15
B3: Duck Walk x 15 ea.
Rest 30 seconds

3rd Compound set
C1: Archer Push-ups x 5 ea.
C1: Dive Bomber Push Ups x 10
Rest 30 seconds
C2: Archer Push-ups x 5 ea.
C2: Dive Bomber Push Ups x 10
Rest 30 seconds
C3: Archer Push-ups x 5 ea.
C3: Dive Bomber Push Ups x 10
Rest 30 seconds

5th Superset
E1: Planks x 1 minute
E1: Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute
E2: Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute
E3: Superman x 10 ea.
Rest 30 seconds

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Tuesday September 1st

-written by Liza Skoromnaya ACE Certified Personal Trainer

B1: Cossack Squats x 12
B2: Cossack Squats x 12
B3: Cossack Squats x 12
B4: Cossack Squats x 12
Rest 2 min before starting the next EMOM set

C1: Russian Twists x 20
C2: Russian Twists x 20
C3: Russian Twists x 20
C4: Russian Twists x 20
Rest 2 min before starting the next EMOM set

D1: Forward Lunge x 10 ea.
D2: Forward Lunge x 10 ea.
D3: Forward Lunge x 10 ea.
D4: Forward Lunge x 10 ea.
Rest 2 min before starting the next EMOM set

E1: Plank Ups x 16
E2: Plank Ups x 16
E3: Plank Ups x 16
E4: Plank Ups x 16
Rest 2 min before starting the next EMOM set

F1: Push Ups x 15
F2: Push Ups x 15
F3: Push Ups x 15
F4: Push Ups x 15
Rest 1 min before starting the cool down.

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec
-Downward + Upward Dog x 5 ea.

Monday August 31st

-written by Olivia Shafer NESTA Certified Personal Trainer

Warm up - Mobility
Go through these exercises slowly. Focus on big belly breaths with fluid and elongated movement of the muscles. There should be little to no rest between exercises. Go through the exercises once.
-Cat Cow x 10
-Child’s Pose w Alternating Lat Reach x 20
-Child’s Pose T-Spine Rotation x 10 ea.
-Glute Bridge + Arm Reach x 10 ea.

Warm Up - Heart Rate
Go through this set 2 or 3 times with no more than 90 seconds rest between sets. These exercises are to move your body in different plains of motion and to prepare for circuit training.
-Bodyweight Squats x 10
-Spiderman Crawls x 10
-Bicycles x 30
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Bodyweight Squats x 10
-Spiderman Crawls x 10
-Bicycles x 30
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Bodyweight Squats x 10
-Spiderman Crawls x 10
-Bicycles x 30
-Side Kickthrough x 10 ea.
Rest 90 seconds

Circuit Training - Pyramid
For the first set, complete 20 reps for each exercise with little to no rest between exercises. Then rest 90 seconds to 3 minutes before completing the second set. For the second set, complete 15 reps for each exercise. Rest 90 seconds to 3 minutes. For the third set, complete 12 reps for each exercise.
A1: Side Plank with Rotation x 20
A1: Hollow Holds x 20
A1: Alternating Supermans x 20
A1: Prone Cobra Row x 20
A1: High Plank Knee to Elbow x 20
A1: Renegade Row with Push Up x 20
A1: Shoulders Elevated Glute Bridge x 20
A1: Lateral Lunge x 20
A1: Reaching Single Leg Romanian Deadlift x 20
Rest 90 seconds - 3 minutes

A2: Side Plank with Rotation x 15
A2: Hollow Holds x 15
A2: Alternating Supermans x 15
A2: Prone Cobra Row x 15
A2: High Plank Knee to Elbow x 15
A2: Renegade Row with Push Up x 15
A2: Shoulders Elevated Glute Bridge x 15
A2: Lateral Lunge x 15
A2: Reaching Single Leg Romanian Deadlift x 15
Rest 90 seconds - 3 minutes

A3: Side Plank with Rotation x 12
A3: Hollow Holds x 12
A3: Alternating Supermans x 12
A3: Prone Cobra Row x 12
A3: High Plank Knee to Elbow x 12
A3: Renegade Row with Push Up x 12
A3: Shoulders Elevated Glute Bridge x 12
A3: Lateral Lunge x 12
A3: Reaching Single Leg Romanian Deadlift x 12
Rest 90 seconds - 3 minutes

Cool Down
Bring the heart rate down and stretch. Focus on big belly breaths and relaxation of the muscles.
-9090 Hip Internal Rotation x 30 seconds each
-Pigeon Pose x 30 seconds ea.

Sunday August 30th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (Increase Heart Rate)
20 minute jog

Workout: Super Sets
Complete each super set (pair of exercises) back to back with no rest in between and then rest for 60 seconds, complete each super set 3 times before moving on to the next pair, rest 90 seconds before moving to the next pair of exercises (i.e. rest 90 sec when moving from A3/A3 to B1/B1)
A1: Box Jump: x 12
A1: Close Grip Push Ups: x 15
Rest 60 seconds
A2: Box Jump: x 12
A2: Close Grip Push Ups: x 15
Rest 60 seconds
A3: Box Jump: x 12
A3: Close Grip Push Ups: x 15
Rest 90 seconds

B1: Broad Jump: x 12
B1: FE Pike Press: x 15
Rest 60 seconds
B2: Broad Jump: x 12
B2: FE Pike Press: x 15
Rest 60 seconds
B3: Broad Jump: x 12
B3: FE Pike Press: x 15
Rest 90 seconds

C1: Lateral Box Jump Overs: x 12 (over both sides = 1)
C1: Eccentric Pullups: x 8 (3 sec. negatives)
Rest 60 seconds
C2: Lateral Box Jump Overs: x 12 (over both sides = 1)
C2: Eccentric Pullups: x 8 (3 sec. negatives)
Rest 60 seconds
C3: Lateral Box Jump Overs: x 12 (over both sides = 1)
C3: Eccentric Pullups: x 8 (3 sec. negatives)
Rest 90 seconds

D1: Squat Jump with Pause: x 15
D1: Jumping Pull Ups x 8
Rest 60 seconds
D2: Squat Jump with Pause: x 15
D2: Jumping Pull Ups x 8
Rest 60 seconds
D3: Squat Jump with Pause: x 15
D3: Jumping Pull Ups x 8
Rest 90 seconds

Cool Down:
-Pigeon pose: x 30 sec. ea.
-Belly breathing: x 2 min.
-Dead bugs: x 12 ea.

Saturday August 29th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Perform the exercises as a circuit; one after the other. Take 20-30 seconds rest in between exercises, and 2-3 minutes rest between sets of the circuit. Perform 3-4 sets.
A1: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A1: High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A1: Body Saws x 30-45 sec
Rest 20-30 seconds
A1: Supermans x 30-45 sec
Rest 20-30 seconds
A1: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A1: Plank Ups x 30-45 sec
Rest 20-30 seconds
A1: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A1: Burpees x 30-45 sec
Rest 2-3 minutes

A2: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A2: High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A2: Body Saws x 30-45 sec
Rest 20-30 seconds
A2: Supermans x 30-45 sec
Rest 20-30 seconds
A2: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A2: Plank Ups x 30-45 sec
Rest 20-30 seconds
A2: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A2: Burpees x 30-45 sec
Rest 2-3 minutes

A3: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A3: High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A3: Body Saws x 30-45 sec
Rest 20-30 seconds
A3: Supermans x 30-45 sec
Rest 20-30 seconds
A3: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A3: Plank Ups x 30-45 sec
Rest 20-30 seconds
A3: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A3: Burpees x 30-45 sec
Rest 2-3 minutes

A4: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A4: High Knees (standing in place) x 30-45 sec
Rest 2-30 seconds
A4: Body Saws x 30-45 sec
Rest 20-30 seconds
A4: Supermans x 30-45 sec
Rest 20-30 seconds
A4: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A4: Plank Ups x 30-45 sec
Rest 20-30 seconds
A4: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A4: Burpees x 30-45 sec
Rest 2-3 minutes

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x 5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea

Friday August 28th

-written by Deep Mahein NASM Certified Personal Trainer

Thursday August 27th

-written by Liza Skoromnaya ACE Certified Personal Trainer

Warm up
Perform each exercise once with little to no rest between exercises.
-Walk Outs x 3
-High Plank + Downward Dog x 3
-Strider + Hip Slides x 3
-Dead hangs: x 30 sec.
-Striders: x 10 ea.
-Child’s pose w/ lat stretch: x 12 ea.
-Quadruped Scap CARs: x 12 ea. (forward and back)
-Bottom Squat + T-Spine Rotation: x 15 ea.
Rest less than 3 minutes before you begin circuit training.

Workout: Every Minute On The Minute (EMOM) Training
Set a timer for 12 minutes. Every minute on the even minute, complete the even minute circuit. While every minute on the odd minute, complete the odd minute circuit. If you finish before the minute is up, that is your rest time. Do the whole circuit 2 times.
EMOM: Even minute Circuit 1.
A1: Burpees x 15
EMOM: Odd minute Circuit 1.
B1: Cossack Squat x 6 each

EMOM: Even minute Circuit 2.
A1: Two point plank x 10 each side
EMOM: Odd minute Circuit 2.
B1: Archer Push Ups x 12

EMOM: Even minute Circuit 3.
A1: Forward Lunge x 10 ea.
EMOM: Odd minute Circuit 3.
B1: Split Squat x 10 ea

EMOM: Even minute Circuit 4.
A1: Burpees x 15
EMOM: Odd minute Circuit 4.
B1: Alternating Lunge Jumps x 10 each

EMOM: Even minute Circuit 5.
A1: Low Plank with Rotation: x 40 (20 ea.)
EMOM: Odd minute Circuit 5.
B1: Push up + knee to elbow x 10 each side

EMOM: Even minute Circuit 6.
A1: Dynamic Lateral Lunge x 10 per leg
EMOM: Odd minute Circuit 6.
B1: Single Leg Romanian Deadlift x 10 ea.

EMOM: Even minute Circuit 1.
A2: Burpees x 15
EMOM: Odd minute Circuit 1.
B2: Cossack Squat x 6 each

EMOM: Even minute Circuit 2.
A2: Two point plank x 10 each side
EMOM: Odd minute Circuit 2.
B2: Archer Push Ups x 12

EMOM: Even minute Circuit 3.
A2: Forward Lunge x 10 ea.
EMOM: Odd minute Circuit 3.
B2: Split Squat x 10 ea

EMOM: Even minute Circuit 4.
A2: Burpees x 15
EMOM: Odd minute Circuit 4.
B2: Alternating Lunge Jumps x 10 each

EMOM: Even minute Circuit 5.
A2: Low Plank with Rotation: x 40 (20 ea.)
EMOM: Odd minute Circuit 5.
B2: Push up + knee to elbow x 10 each side

EMOM: Even minute Circuit 6.
A2: Dynamic Lateral Lunge x 10 per leg
EMOM: Odd minute Circuit 6.
B2: Single Leg Romanian Deadlift x 10 ea.

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Wednesday August 26th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Perform these exercises as a circuit, with little to no time in between exercises. Perform 2-4 sets of the circuit, with 1-3 minutes rest between each set.
A1. Box jumps with single leg stick x3E
A1. Alternating Curtsy Lunge x45sec
A1. Alternating toe taps x45sec
A1. Body Saws x45sec
A1. Superman x45sec
A1. Mountain Climbers x45sec
A1. V-Ups x45sec
A1. Burpees x45sec
Rest 1-3 minutes
B1. Box jumps with single leg stick x3E
B1. Alternating Curtsy Lunge x45sec
B1. Alternating toe taps x45sec
B1. Body Saws x45sec
B1. Superman x45sec
B1. Mountain Climbers x45sec
B1. V-Ups x45sec
B1. Burpees x45sec
Rest 1-3 minutes

Cool Down
-Child's Pose +Lateral Stretch 30 sec ea.
-Downward + Upward Dog x5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea

Tuesday August 25th

-Written by Kayleigh Bartlett, ACE Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

Body Weight Squat x 25
Forward Lunge x 10 ea.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Odd Minutes:
Odd 1: Frog jumps x8
Odd 2: Push ups or hands elevated push ups x8
Odd 3: Mini squat jumps x8

Even Minutes:
Even 1: Mountain climbers x10 ea.
Even 2: Alternating superman x8 ea.
Even 3: Plank jacks x12

Cool Down:
Belly Breathing x 2 min
Cat Cow x 30 sec
Child's Pose w/lat stretch x 6 ea.
HK Hip Flexor Pulse x 10 ea
Pigeon Pose x 30 sec ea.

Monday August 24th

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

Body Weight Squat x 25
Forward Lunge x 10 ea.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout: Circuit Training
Complete each exercise with minimal to no time in between. After completing all four exercises rest 90 seconds and repeat two more times for a total of 3 circuits

Circuit 1

A1: RFE Split Squat x 10 ea.
A2: Push Ups of Hands Elevated Push Ups x 20
A3: Step Up x 10 ea.
A4: Alternating Supermans x 10 ea.

Circuit 2

B1: Glute Bridge x 15
B2: High Plank w/ rotation x 30 sec ea.
B3: Reaching Single Leg Deadlift x 10 ea.
B4: Low Side Plank with rotation x 30 sec ea.

Finisher (Tabata):
Complete AS MANY squats as you can in 20 seconds then rest for 10 seconds and repeat. Repeat this sequence for a total of 4 minutes (i.e., 8 sets of squats)

C1: Body Weight Squat Tabata

Cool Down:
Belly Breathing x 2 min
Cat Cow x 30 sec
Child's Pose w/lat stretch x 6 ea.
HK Hip Flexor Pulse x 10 ea
Pigeon Pose x 30 sec ea.

-Written by Ramon Sodano, NSCA-CSCS Certified & Coordinator of UREC Personal Training

Cool Down:
Belly Breathing x 2 min
Cat Cow x 30 sec
Child's Pose w/lat stretch x 6 ea.
HK Hip Flexor Pulse x 10 ea
Pigeon Pose x 30 sec ea.

Sunday August 23rd

Warm Up (Mobility Section)
Complete each movement with minimal to no time in between. Only through this sequence once.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

Body Weight Squat x 25
Forward Lunge x 10 ea.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

A1: Burpees x 20
A2: High Plank + Knee to Elbow x 15 ea.

B1: Mini Squat Jumps x 20
B2: Mountain Climbers x 15 ea.

C1: Push Ups or Hands Elv. Push Ups x 20
C2: V-Ups x 20

D1: Triceps Bench Dips (use a chair) x 20
D2: Bicycle Crunches x 25 ea.

Cool Down:
Belly Breathing x 2 min
Cat Cow x 30 sec
Child's Pose w/lat stretch x 6 ea.
HK Hip Flexor Pulse x 10 ea
Pigeon Pose x 30 sec ea.

Saturday August 22nd

-Written by Emelee Field, ACE Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 90 seconds before moving on to the work out

-Body Weight Squat x 25
-Forward Lunge x 10 ea.
-Lateral Lunge x 10 ea.
-Push Ups of Hands Elevated Push Ups x 20

-Body weight squats
-Crossover Lunge
-Lateral Lunge
-Windshield Wipers
-Back Plank and knee to Chest
-Bicycle Crunches

A1: Depth Jumps x10
A2: Alternating Lunge Jumps x10 ea.
A3: Skater Hops x15 ea.

Cool Down:

-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec ea

Friday August 21st

-written by Deep Mahein NASM Certified Personal Trainer

Thursday August 20th

written by Steven Fernandez ACE Certified Personal Trainer

A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 90 seconds

A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 90 seconds

Core:
D1: High plank shoulder taps 40 reps total
Rest 30 seconds

E1: Leg lifts x 20 reps
Rest 30 seconds
E2: Leg lifts x 20 reps
Rest 30 seconds

F1: Russian Twists x 40 reps (total)
Rest 30 seconds
F2: Russian Twists x 40 reps (total)
Rest 30 seconds

G1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Wednesday August 19th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Superset exercises of the same letter with little to no rest between exercise, then 1-2min rest in between sets. Once you have performed all sets of that letter, rest for 1.5-2min and move on to the next set of exercises.
A1: Box Jump with Single Leg Split x 3 each leg
A1: Body Weight Squats x 15
Rest 1-2 minutes
A2: Box Jump with Single Leg Split x 3 each leg
A2: Body Weight Squats x 15
Rest 1-2 minutes
A3: Box Jump with Single Leg Split x 3 each leg
A3: Body Weight Squats x 15
Rest 1.5-2 minutes

C1: Plyo Push-ups (Do with hands elevated to make easier) x 5
C2: Archer Push-ups x 8 each side
Rest 1.5-2 minutes

D1: Russian Twists x 15 each side
D1: Alternating Supermans x 15 each side
Rest 1-2 minutes
D2: Russian Twists x 15 each side
D2: Alternating Supermans x 15 each side
Rest 1.5-2 minutes

E1: V-Ups x 15
E1: Bird Dogs – Foot Elevated x 15
Rest 1-2 minutes
E2: V-Ups x 15
E2: Bird Dogs – Foot Elevated x 15
Rest 1.5-2 minutes

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x 5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Tuesday August 18th

-written by Shawn Field NSCA Certified Personal Trainer

B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Monday August 17th

-written by Olivia Shafer NESTA Certified Personal Trainer

Cool Down
Bring the heart rate down and stretch. Focus on big belly breaths and relaxation of the muscles.
-9090 Hip Internal Rotation x 30 seconds each
-Child’s Pose with Lat Stretch x 6 ea.

Sunday August 16th

Written by Deep Mahein, NASM Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.

-Cat/cow x 10 (up & down equals 1)
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Child's Pose + Lateral Reach x 6 ea.
-Glute Bridge + Arm Reach x 6 ea.
-HK T-Spine Rotation x 10 ea. (10 reps from both HK positions. Meaning right knee down and left knee down)-
-HK Hip Flexor Pulses x 10 ea.
-Strider + Hip Lift + OH Reach x 6 ea.
-SL Downward Dog + Pigeon x 6 ea.
-Bottom Squat + Hip Lift x 10
-Reaching Split Squat x 10 ea.

Warm Up (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 4 rest 60 seconds before moving on to the work out

-Jumping Jacks x 30s
-Body Weight Squat x 10
-Forward Lunge x 5 ea.
-Reverse Lunge x 5 ea.

Circuit 1: Upper Body
A1: Inch Worms x 20
A2: Push Ups x 15
A3: Spiderman Crawls x 10
A4: Spiderman Push Ups x 10

Rest 60 seconds

Circuit 2: Core (maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!)
B1: Plank x 60s
B2: Left Side Plank x 60s
B3: Right Side Plank x 60s
Rest 60 seconds

Circuit 1: Upper Body
A1: Inch Worms x 20
A2: Push Ups x 15
A3: Spiderman Crawls x 10
A4: Spiderman Push Ups x 10

Rest 60 seconds

Cool Down
Complete sequence one time through.

-Belly Breathing x 2 min
-Quadruped Alternating Bird Dogs x 10 ea.
-HK Hip Flexor Pulse x 30 seconds ea.
-Strider + Hip Lift x 6
-Pigeon Pose x 30 seconds ea

Saturday August 15th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Superset exercises of the same number (go back and forth between A and B until you have completed 3 sets) with 1-2 minutes rest in between each exercise. Rest for 2.5-3 minutes, then move onto the next number and superset A and B, etc.
1A. One foot elevated glute bridge x 15E
1B. Eccentric Single Leg Squat to Bench x 15E
Rest 1-2 minutes
1A. One foot elevated glute bridge x 15E
1B. Eccentric Single Leg Squat to Bench x 15E
Rest 1-2 minutes
1A. One foot elevated glute bridge x 15E
1B. Eccentric Single Leg Squat to Bench x 15E
Rest 2.5-3 minutes

2A. Elevated Archer Push-ups x 6E
2B. Pike Press x 10
Rest 1-2 minutes
2A. Elevated Archer Push-ups x 6E
2B. Pike Press x 10
Rest 1-2 minutes
2A. Elevated Archer Push-ups x 6E
2B. Pike Press x 10
Rest 2.5-3 minutes

3A. Prone Cobra Row x 15
3B. V-Ups x 20
Rest 1-2 minutes
3A. Prone Cobra Row x 15
3B. V-Ups x 20
Rest 1-2 minutes
3A. Prone Cobra Row x 15
3B. V-Ups x 20
Rest 2.5-3 minutes

4A. Bird Dog-1 foot elevated x 10E
4B. Russian Twists x 15E
Rest 1-2 minutes
4A. Bird Dog-1 foot elevated x 10E
4B. Russian Twists x 15E
Rest 1-2 minutes
4A. Bird Dog-1 foot elevated x 10E
4B. Russian Twists x 15E
Rest 2.5-3 minutes

Cool Down
-Child's Pose +Lateral Stretch 30 sec ea.
-Downward + Upward Dog x 5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea

Friday August 14th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
-Cat cow x 10
-Full body ab stretch x 15 seconds
-Full body ab stretch x 15 seconds
-Full body ab stretch x 15 seconds
-Hip step stretch x 15 seconds
-Hip step stretch x 15 seconds
-Hip step stretch x 15 seconds
-Lying Quad Stretch x 15 seconds
-Lying Quad Stretch x 15 seconds
-Ankle Mobilization x 15 seconds
-Ankle Mobilization x 15 seconds
-Modified Cobra Stretch x 20 seconds
-Modified Cobra Stretch x 20 seconds

Warm up: Increase Heart rate
For the second set of each exercise try to go faster, take 60 seconds between each.
-Squats jumps x 15
-Squats jumps x 15
Rest 60 seconds
-Squat triangle x 15 (each side)
-Squat triangle x 15 (each side)
Rest 60 seconds
-Mountain Climbers x 15 (each leg)
-Mountain Climbers x 15 (each leg)
Rest 60 seconds

WOD:
This is a workout designed around lower body development. It will target every major muscle group from the hips to the calves. It will contain 5 exercises that start with 10 reps per exercise, then move to 15 reps and finally ending with 20 reps. After each exercise is complete you will move onto the next rep range. You will then go back down to 15 reps per exercise and then 10 in a “pyramid” type fashion. Take 2 minutes between each group and 3 minutes between the third and fourth groups.
Exercise 1:
-Back Squat x 10
-Back Squat x 15
-Back Squat x 20
-Back Squat x 15
-Back Squat x 10
Rest 2 minutes

Exercise 2:
-Single Leg Glute Bridge x 10
-Single Leg Glute Bridge x 15
-Single Leg Glute Bridge x 20
-Single Leg Glute Bridge x 15
-Single Leg Glute Bridge x 10
Rest 2 minutes

Exercise 3:
-Standing Calve Raises x 10
-Standing Calve Raises x 15
-Standing Calve Raises x 20
-Standing Calve Raises x 15
-Standing Calve Raises x 10
Rest 3 minutes

Exercise 4:
-Straight Leg Deadlift x 10
-Straight Leg Deadlift x 15
-Straight Leg Deadlift x 20
-Straight Leg Deadlift x 15
-Straight Leg Deadlift x 10
Rest 3 minutes

Exercise 5:
-Lateral Lunge x 10
-Lateral Lunge x 15
-Lateral Lunge x 20
-Lateral Lunge x 15
-Lateral Lunge x 10
Rest 2 minutes

Cooldown:
Listen to your body when doing these, move around any pain and only go through comfortable ROM’s.
-Down dog -hold for 20 seconds
-Rifleman’s stretch -hold for 20 seconds (each side)
-Right over left/Left over right stretch - hold for 20 seconds
-Glute Stretch - hold for 20 second

Thursday August 13th

-written by Deep Mahein NASM Certified Personal Trainer

Workout: Stair Plyometrics
This workout can be done anywhere there is a staircase. 5-10 stairs is the recommended amount for an effective workout. For example, near the REC or Chinook are plenty of stairs that can be used. Hit the stair drills with high intensity, walk back down and begin right away.

A1: Double Leg 1 Stair Hop x 5
Rest 60s
A2: Double Leg 2 Stair Hop x 5
Rest 60s
A3: Single Leg 1 Stair Hop x 5 ea leg
Rest 60s
A4: Single Leg 2 Stair Hop x 5 ea leg
Rest 60s
A5: Sprint through the stairs (fast as possible) x 5
Rest 2 minutes

Workout: Core Training
B1: Supine Plank x 60s
B2: Left Side Plank x 60s
B3: Right Side Plank x 60s
B4: Plank x 60s

Cool Down:
Complete sequence one time through.
-Belly Breathing x 2 min
-Quadruped Alternating Bird Dogs x 10 ea.
-HK Hip Flexor Pulse x 30 seconds ea.
-Strider + Hip Lift x 6
-Pigeon Pose x 30 seconds ea.

Wednesday August 12th

-written by Emelee Field ACE Certified Personal Trainer

Warm Up (Increase Heart Rate)
-Walk or jog for 5 minutes, march in place if unable to go outside

Cool Down
-90/90 Posture x 30 seconds/leg
-Child’s pose with Lat Stretch x30 seconds
-Cat/Cow x 30 seconds
-HK Hip Flexor Pulse x 30 seconds/leg

Tuesday August 11th

-written by Liza Skoromnaya ACE Certified Personal Trainer

B1: Cossack Squats x 12
B2: Cossack Squats x 12
B3: Cossack Squats x 12
B4: Cossack Squats x 12
Rest 2 min before starting the next EMOM set

C1: Russian Twists x 20
C2: Russian Twists x 20
C3: Russian Twists x 20
C4: Russian Twists x 20
Rest 2 min before starting the next EMOM set

D1: Forward Lunge x 10 ea.
D2: Forward Lunge x 10 ea.
D3: Forward Lunge x 10 ea.
D4: Forward Lunge x 10 ea.
Rest 2 min before starting the next EMOM set

E1: Plank Ups x 16
E2: Plank Ups x 16
E3: Plank Ups x 16
E4: Plank Ups x 16
Rest 2 min before starting the next EMOM set

F1: Push Ups x 15
F2: Push Ups x 15
F3: Push Ups x 15
F4: Push Ups x 15
Rest 1 min before starting the cool down.

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec
-Downward + Upward Dog x 5 ea.

Monday August 10th

-written by Emelee Field ACE Certified Personal Trainer

Set 2:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
Rest for 30 seconds

Set 3:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
Rest for 45 seconds

Set 4:
A1:Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
A4: Russian Twists x 30 seconds
Rest for 45 seconds

Set 5:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
Rest for 45 seconds

Set 6:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
Rest for 30 seconds

Set 7:
A1: Burpee x 30 seconds
Rest for 30 seconds

Cool Down
-Belly Breathing x 2 min
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-HK Hip Flexor Pulse x 10 each
-Pigeon Pose x 30 sec each

Sunday August 9th

-written by Olivia Shafer NESTA Certified Personal Trainer

Cool Down
Bring your body back to state of controlled breathing.
-Loaded Beast to Wave Unload x 3
-Child’s Pose x 45 seconds

Saturday August 8th

-written by Ryan Ngo ACE Certified Personal Trainer

A2: 400 meter jog x 4
A2: 50 meter sprint x 4
5 minute rest (walk)
B2: 100 meter sprints x 4
B2: 100 meter jog x 4
2 minute rest (walk)

* For reference: (standard track size)- 100 meters = ¼ the track length- 200 meters = ½ the track length- 400 meters = 1 lap- 1600 meters/1 mile = 4 laps

Finisher:
1 mile jog: with minimal walking

Cool Down:
-Pigeon pose: x 30 sec. ea.
-Belly breathing: x 2 min.
-Dead bugs: x 12 ea.

Friday August 7th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Thursday August 6th

-written by Deep Mahein NASM Certified Personal Trainer

Circuit 3: Upper Body
C1; Diamond Push ups x 10
C1: Push Ups x 10
C1: Pike Push Ups x 10
C1: Triceps Dips x 15
Rest 60 seconds

Circuit 1: Upper Body
A2: Inch Worms x 20
A2: Push Ups x 15
A2: Spiderman Crawls x 10
A2: Spiderman Push Ups x 10
Rest 60 seconds

Circuit 3: Upper Body
C2: Diamond Push ups x 10
C2: Push Ups x 10
C2: Pike Push Ups x 10
C2: Triceps Dips x 15
Rest 60 seconds

Wednesday August 5th

-written by Shawn Field NSCA Certified Personal Trainer

B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1: Push up + knee to elbow x 10 each
Rest 20-30 seconds

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Tuesday August 4th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
-Cat cow x 10
-9090 transition x 20 seconds each side
-Quad reaches x 10 each side
-Prone cobra row x 15
-Cat cow x 10
-9090 transition x 20 seconds each side
-Quad reaches x 10 each side
-Prone cobra row x 15

Workout:
This is like the previous weeks leg workout with some minor differences in intensity and two new exercises. 5 rounds of the following, 45 seconds between each set and 90 seconds rest between each exercise.
A1: Body weight squats x 12
Rest 45 seconds
A1: Body weight squats x 12
Rest 45 seconds
A1: Body weight squats x 12
Rest 45 seconds
A1: Body weight squats x 12
Rest 45 seconds
A1: Body weight squats x 12
Rest 90 seconds

A2: Alternating lateral lunges x 12 each side
Rest 45 seconds
A2: Alternating lateral lunges x 12 each side
Rest 45 seconds
A2: Alternating lateral lunges x 12 each side
Rest 45 seconds
A2: Alternating lateral lunges x 12 each side
Rest 45 seconds
A2: Alternating lateral lunges x 12 each side
Rest 90 seconds

A3: Eccentric Split Lunges x 12 each leg
Rest 45 seconds
A3: Eccentric Split Lunges x 12 each leg
Rest 45 seconds
A3: Eccentric Split Lunges x 12 each leg
Rest 45 seconds
A3: Eccentric Split Lunges x 12 each leg
Rest 45 seconds
A3: Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A4: Alternating Leg Lowers x 10 each leg
Rest 45 seconds
A4: Alternating Leg Lowers x 10 each leg
Rest 45 seconds
A4: Alternating Leg Lowers x 10 each leg
Rest 45 seconds
A4: Alternating Leg Lowers x 10 each leg
Rest 45 seconds
A4: Alternating Leg Lowers x 10 each leg
Rest 90 seconds

A5: Single Leg Glute Bridge x 12 each leg
Rest 45 seconds
A5: Single Leg Glute Bridge x 12 each leg
Rest 45 seconds
A5: Single Leg Glute Bridge x 12 each leg
Rest 45 seconds
A5: Single Leg Glute Bridge x 12 each leg
Rest 45 seconds
A5: Single Leg Glute Bridge x 12 each leg
Rest 90 seconds

Core:
B1: High plank shoulder taps 40 reps total
B1: Leg lifts x 20 reps
B1: Russian Twists x 40 reps (total)
B1: Bicycle crunches x 40 reps (total)

B2: High plank shoulder taps 40 reps total
B2: Leg lifts x 20 reps
B2: Russian Twists x 40 reps (total)
B2: Bicycle crunches x 40 reps (total)

Cool Down:
-Quadruped Fire Hydrants x 15 each side
-Hip flexor pulses x 15 each leg
-Glute Bridges x 15
-Quadruped Fire Hydrants x 15 each side
-Hip flexor pulses x 15 each leg
-Glute Bridges x 15

Monday August 3rd

-written by Emelee Field ACE Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or Jog for 5 minutes, March in Place if unable to go outside

Work Out: Full Body Superset Style
Perform each exercise of the same letter one after the other. After performing each exercise in a letter group, rest for 30 seconds and repeat 3 times.
A1: Alternating Lateral Lunges x 15 each leg
A1: Box Jump x 20 (Option to use a bench or chair at home)
A1: Inverted row x10
A1: Shoulder tap plank x 20
Rest 30 seconds
A2: Alternating Lateral Lunges x 15 each leg
A2: Box Jump x 20 (Option to use a bench or chair at home)
A2: Inverted row x10
A2: Shoulder tap plank x 20
Rest 30 seconds
A3: Alternating Lateral Lunges x 15 each leg
A3: Box Jump x 20 (Option to use a bench or chair at home)
A3: Inverted row x10
A3: Shoulder tap plank x 20
Rest 30 seconds

B1: Curtsy lunge x 12 each leg
B1: Bicycles x 20 total
B1: Triceps Push Ups x 6-12
B1: Plank jacks x 20
Rest 30 seconds
B2: Curtsy lunge x 12 each leg
B2: Bicycles x 20 total
B2: Triceps Push Ups x 6-12
B2: Plank jacks x 20
Rest 30 seconds
B3: Curtsy lunge x 12 each leg
B3: Bicycles x 20 total
B3: Triceps Push Ups x 6-12
B3: Plank jacks x 20
Rest 30 seconds

C1: Broad Jump x 8
C1: Pause Jump Squat x 8
C1: Leg Lifts x 15
C1: Low Plank with Rotation x 10 each side
Rest 30 seconds
C2: Broad Jump x 8
C2: Pause Jump Squat x 8
C2: Leg Lifts x 15
C2: Low Plank with Rotation x 10 each side
Rest 30 seconds
C3: Broad Jump x 8
C3: Pause Jump Squat x 8
C3: Leg Lifts x 15
C3: Low Plank with Rotation x 10 each side
Rest 30 seconds

Cool Down:
Complete sequence one time through.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec ea.

Sunday August 2nd

-written by Xiaerzhate Ailaiti ACE Certified Personal Trainer

Warm Up: Mobility and Increase Heart Rate
Complete each movement with minimal to no time in between, only go through the sequence once.
-HK Hip Flexor Pulse x 10 ea.
-Striders x 10 ea.
-Reverse Lunge + Hip lift x 10 ea.
-Spiderman Crawls x 10 ea.
-Body weight squat x 20
-Reaching Single Leg Romanian Deadlift x 10 ea.
-Jumping Jacks x 20
-Skater Hops x 15 ea.

Workout: Superset style lower body Plyometric development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next (i.e, rest 60 sec when moving from A1/A2 to B1/B2)
A1: Depth Jumps x 10
A1: Alternating Lunge Jumps x 10 ea.
30 seconds rest time
A2: Depth Jumps x 10
A2: Alternating Lunge Jumps x 10 ea.
30 seconds rest time
A3: Depth Jumps x 10
A3: Alternating Lunge Jumps x 10 ea.
60 seconds rest time

B1: Pause Jump Squat x 10
B1: Skater Hops x 15 ea.
30 seconds rest time
B2: Pause Jump Squat x 10
B2: Skater Hops x 15 ea.
30 seconds rest time
B3: Pause Jump Squat x 10
B3: Skater Hops x 15 ea.
60 seconds rest time

C1: Lateral Box Jump Overs x 10 ea.
C1: Alternating Toe Taps on Box x 20 ea.
30 seconds rest time
C2: Lateral Box Jump Overs x 10 ea.
C2: Alternating Toe Taps on Box x 20 ea.
30 seconds rest time
C3: Lateral Box Jump Overs x 10 ea.
C3: Alternating Toe Taps on Box x 20 ea.
Rest 60 seconds

D1: Lateral Box Jump Overs x 10 ea.
D1:Split Squat x 12 ea.
D1: Hip Thrust x 12 ea.
30 seconds rest time
D2: Lateral Box Jump Overs x 10 ea.
D2:Split Squat x 12 ea.
D2: Hip Thrust x 12 ea.
30 seconds rest time
D3: Lateral Box Jump Overs x 10 ea.
D3:Split Squat x 12 ea.
D3: Hip Thrust x 12 ea.
60 seconds rest time

Finisher:
Complete each exercise with no rest in between
-Plank 1 minute
-Mountain climber x 20 each leg
-Russian Twist x 20 each side
-Reverse Crunches x 20
-Dead bug x 10 each side

Cool Down:
-HK Hip Flexor Pulse x10 ea.
-Striders x10 ea.
-Cat Cow x30 sec

Saturday August 1st

-written by Liza Skoromnaya ACE Certified Personal Trainer

Warm up: (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.
-Dead hangs: x 30 sec.
-Striders: x 10 ea.
-Child’s pose w/ lat stretch: x 12 ea.
-Cat cow: x 10 (up & down = 1)
-Quadruped Scap CARs: x 12 ea. (forward and back)
-Bottom Squat + T-Spine Rotation: x 15 ea.
-HK Hip Flexor Pulses x 10 ea.
-Strider + Hip Lift + OH Reach x 6 ea.
-SL Downward Dog + Pigeon x 6 ea.
-Bottom Squat + Hip Lift x 10
-Reaching Split Squat x 10 ea.

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout: Full Body
Perform the exercises as a circuit; one after the other. Take 20-30 seconds rest in between exercises, and 1-2 minutes rest between sets of the circuit. Perform 3-4 sets.
Circuit 1:
A1: Body weight squats x 12
Rest 20-30 seconds
A1: Alternating lateral lunges x 12 each side
Rest 20-30 seconds
A1: Burpee x 12
Rest 1-2 minutes
A2: Body weight squats x 12
Rest 20-30 seconds
A2: Alternating lateral lunges x 12 each side
Rest 20-30 seconds
A2: Burpee x 12
Rest 1-2 minutes
A3: Body weight squats x 12
Rest 20-30 seconds
A3: Alternating lateral lunges x 12 each side
Rest 20-30 seconds
A3: Burpee x 12
Rest 1-2 minutes

Circuit 2:
B1: Single Leg RDL x 12 ea.
Rest 20-30 seconds
B1: Curtsy lunge x 12 each side
Rest 20-30 seconds
B1: Mountain Climbers x 20 seconds
Rest 1-2 minutes
B2: Single Leg RDL x 12 ea.
Rest 20-30 seconds
B2: Curtsy lunge x 12 each side
Rest 20-30 seconds
B2: Mountain Climbers x 20 seconds
Rest 1-2 minutes
B3: Single Leg RDL x 12 ea.
Rest 20-30 seconds
B3: Curtsy lunge x 12 each side
Rest 20-30 seconds
B3: Mountain Climbers x 20 seconds
Rest 1-2 minutes

Circuit 3:
C1: Archer Push Ups x 12
Rest 20-30 seconds
C1: Inverted row x 12
Rest 20-30 seconds
C1: Mountain Climbers x 20
Rest 1-2 minutes
C2: Archer Push Ups x 12
Rest 20-30 seconds
C2: Inverted row x 12
Rest 20-30 seconds
C2: Mountain Climbers x 20
Rest 1-2 minutes
C3: Archer Push Ups x 12
Rest 20-30 seconds
C3: Inverted row x 12
Rest 20-30 seconds
C3: Mountain Climbers x 20
Rest 1-2 minutes

Circuit 4:
D1: Dumbbell Curl x12
Rest 20-30 seconds
D1: Overhead Extension x 12
Rest 20-30 seconds
D1: Bear Crawls – Forward and Backward x 20
Rest 1-2 minutes
D2: Dumbbell Curl x12
Rest 20-30 seconds
D2: Overhead Extension x 12
Rest 20-30 seconds
D2: Bear Crawls – Forward and Backward x 20
Rest 1-2 minutes
D3: Dumbbell Curl x12
Rest 20-30 seconds
D3: Overhead Extension x 12
Rest 20-30 seconds
D3: Bear Crawls – Forward and Backward x 20
Rest 1-2 minutes

Circuit 5:
E1: Plank Ups x 16
Rest 20-30 seconds
E1: Russian Twists x 15 each side
Rest 20-30 seconds
E1: V-Ups x 10
Rest 1-2 minutes
E2: Plank Ups x 16
Rest 20-30 seconds
E2: Russian Twists x 15 each side
Rest 20-30 seconds
E2: V-Ups x 10
Rest 1-2 minutes
E3: Plank Ups x 16
Rest 20-30 seconds
E3: Russian Twists x 15 each side
Rest 20-30 seconds
E3: V-Ups x 10
Rest 1-2 minutes

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Friday July 31st

-written by Olivia Shafer NESTA Certified Personal Trainer

Cool Down
Bring your body back to state of controlled breathing.
-Loaded Beast to Wave Unload x 3
-Child’s Pose x 45 seconds

Thursday July 30th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (Increase Heart Rate)
Complete each exercise with minimal to no time in between. After completing all 5 rest 90 seconds before moving on to the work out
-Jumping jacks: x 30
-Push ups: x 20
-Bodyweight squat: x 30
-Forward Skips (A-Skips): x 20 (both legs = 1)
-Carioca Steps: x 15 ea.
Rest 90 seconds

B1: Mountain Climbers x 4 minutes with 20 seconds on/10 seconds off
Rest 90 seconds

C1: Plank Ups x 4 minutes with 20 seconds on/10 seconds off
Rest 90 seconds

D1: Burpee x 4 minutes with 20 seconds on/10 seconds off
Rest 90 seconds

Finisher: AMRAP
Complete as many repetitions as possible until form gives out or failure
E1: Russian Twists

Cool Down:
-Pigeon pose: x 30 sec. ea.
-Belly breathing: x 2 min.
-Dead bugs: x 12 ea.

Wednesday July 29th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Tuesday July 28th

-written by Deep Mahein NASM Certified Personal Trainer

B2: Forward Skips (A-Skips) x 10 yards
B2: Lateral Skips (Right) x 10 yards
B2: Lateral Skips (Left) x 10 yards
B2: Reverse Skips x 10 yards
Rest 60 seconds

Monday July 27th

-written by Shawn Field NSCA Certified Personal Trainer

A2: Bodyweight Squats x10
A2: Spiderman Crawls x 5 each
A2: Bicycles x 5 each
Rest 30 seconds

A3: Bodyweight Squats x10
A3: Spiderman Crawls x 5 each
A3: Bicycles x 5 each
Rest 30 seconds

B1: Split Squat x 5 each
B1: Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

B2: Split Squat x 5 each
B2: Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

B3: Split Squat x 5 each
B3: Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

C1: Hollow Holds x15 seconds
C1: Dead Bugs x 8 each (same side)
C1: Russian Twists x 8 each
Rest 30 seconds

C2: Hollow Holds x15 seconds
C2: Dead Bugs x 8 each (same side)
C2: Russian Twists x 8 each
Rest 30 seconds

C3: Hollow Holds x15 seconds
C3: Dead Bugs x 8 each (same side)
C3: Russian Twists x 8 each
Rest 30 seconds

D1: Alternating Superman x 15 each side
D1: Body Saws x 15
D1: Plank jacks x 15
Rest 30 seconds

D2: Alternating Superman x 15 each side
D2: Body Saws x 15
D2: Plank jacks x 15
Rest 30 seconds

D3: Alternating Superman x 15 each side
D3: Body Saws x 15
D3: Plank jacks x 15
Rest 30 seconds

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Sunday July 26th

-written by Steven Fernandez ACE Certified Personal Trainer

A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 90 seconds

A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 30 seconds
A3: Body weight squats x 12
Rest 90 seconds

Core:
D1: High plank shoulder taps 40 reps total
Rest 30 seconds

E1: Leg lifts x 20 reps
Rest 30 seconds
E2: Leg lifts x 20 reps
Rest 30 seconds

F1: Russian Twists x 40 reps (total)
Rest 30 seconds
F2: Russian Twists x 40 reps (total)
Rest 30 seconds

G1: Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Saturday July 25th

-written by Emelee Field ACE Certified Personal Trainer

Set 2:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
Rest for 30 seconds

Set 3:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
Rest for 45 seconds

Set 4:
A1:Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
A4: Russian Twists x 30 seconds
Rest for 45 seconds

Set 5:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
A3: Plank Ups x 30 seconds
Rest for 45 seconds

Set 6:
A1: Burpee x 30 seconds
A2: Forward Lunge x 30 seconds
Rest for 30 seconds

Set 7:
A1: Burpee x 30 seconds
Rest for 30 seconds

Cool Down
-Belly Breathing x 2 min
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-HK Hip Flexor Pulse x 10 each
-Pigeon Pose x 30 sec each

Friday July 24th

-written by Xiaerzhate Ailaiti ACE Certified Personal Trainer

Superset/Compound set training:
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set completed 3 sets.
1st Superset
A1: Squat x 20 Foot
A1: Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 Foot
A2: Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 Foot
A3: Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Thursday July 23rd

-written by Liza Skoromnaya ACE Certified Personal Trainer

B1: Cossack Squats x 12
B2: Cossack Squats x 12
B3: Cossack Squats x 12
B4: Cossack Squats x 12
Rest 2 min before starting the next EMOM set

C1: Russian Twists x 20
C2: Russian Twists x 20
C3: Russian Twists x 20
C4: Russian Twists x 20
Rest 2 min before starting the next EMOM set

D1: Forward Lunge x 10 ea.
D2: Forward Lunge x 10 ea.
D3: Forward Lunge x 10 ea.
D4: Forward Lunge x 10 ea.
Rest 2 min before starting the next EMOM set

E1: Plank Ups x 16
E2: Plank Ups x 16
E3: Plank Ups x 16
E4: Plank Ups x 16
Rest 2 min before starting the next EMOM set

F1: Push Ups x 15
F2: Push Ups x 15
F3: Push Ups x 15
F4: Push Ups x 15
Rest 1 min before starting the cool down.

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec
-Downward + Upward Dog x 5 ea.

Wednesday July 22nd

-written by Olivia Shafer NESTA Certified Personal Trainer

Cool Down
Bring the heart rate down and stretch. Focus on big belly breaths and relaxation of the muscles.
-9090 Hip Internal Rotation x 30 seconds each
-Pigeon Pose x 30 seconds ea.

Tuesday July 21st

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (Increase Heart Rate)
20 minute jog

B1: Broad Jump: x 12
B1: FE Pike Press: x 15
Rest 60 seconds
B2: Broad Jump: x 12
B2: FE Pike Press: x 15
Rest 60 seconds
B3: Broad Jump: x 12
B3: FE Pike Press: x 15
Rest 90 seconds

Cool Down:
-Pigeon pose: x 30 sec. ea.
-Belly breathing: x 2 min.
-Dead bugs: x 12 ea.

Monday July 20th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Perform the exercises as a circuit; one after the other. Take 20-30 seconds rest in between exercises, and 2-3 minutes rest between sets of the circuit. Perform 3-4 sets.
A1: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A1: High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A1: Body Saws x 30-45 sec
Rest 20-30 seconds
A1: Supermans x 30-45 sec
Rest 20-30 seconds
A1: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A1: Plank Ups x 30-45 sec
Rest 20-30 seconds
A1: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A1: Burpees x 30-45 sec
Rest 2-3 minutes

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x 5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea

Sunday July 19th

-written by Deep Mahein NASM Certified Personal Trainer

Saturday July 18th

-written by Shawn Field NSCA Certified Personal Trainer

Warm Up (Mobility)
Complete each movement in this sequence with little to no time in between
-Cat Cow x 5 ea.
-Quadruped Shoulder Mobilization x 5 each
-Strider + Hip Lift + OH Reach x 5 each
-Bottom Squat + Hip Lift x 5 each
-Side Lying Full Arm Circles x 5 each
-Stride written by Deep Mahein NASM Certified Personal Trainer

Saturday July 18th

-written by Shawn Field NSCA Certified Personal Trainer

-Stride r + Hip Lift + OH Reach x 5 each
-SL Downward Dog + Pigeon x 5 each

Workout:
Full Body. Take :30sec rest in-between each set of movements. There is a lot of volume today so push through on those 20’s.
A1: Bodyweight Squats x 10
A1: Spiderman Crawls x 5 each
A1: Bicycles x 5 each
Rest 30 seconds
A2: Bodyweight Squats x 10
A2: Spiderman Crawls x 5 each
A2: Bicycles x 5 each
Rest 30 seconds
A3: Bodyweight Squats x 10
A3: Spiderman Crawls x 5 each
A3: Bicycles x 5 each
Rest 30 seconds

B1: Shoulders Elevated Glute Bridge x 10
B1: Lateral Lunge x 5 each
B1: Reaching Single Leg Romanian Deadlift x 5 each
Rest 30 seconds
B2: Shoulders Elevated Glute Bridge x 10
B2: Lateral Lunge x 5 each
B2: Reaching Single Leg Romanian Deadlift x 5 each
Rest 30 seconds
B3: Shoulders Elevated Glute Bridge x 10
B3: Lateral Lunge x 5 each
B3: Reaching Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

C1: Hollow Holds x 15 seconds
C1: Dead Bugs x 8 each (same side)
C1: Russian Twists x 8 each
Rest 30 seconds
C2: Hollow Holds x 15 seconds
C2: Dead Bugs x 8 each (same side)
C2: Russian Twists x 8 each
Rest 30 seconds
C3: Hollow Holds x 15 seconds
C3: Dead Bugs x 8 each (same side)
C3: Russian Twists x 8 each
Rest 30 seconds

D1: Inch Worms x 10
D1: Push Ups x 5
D1: Spiderman Push Ups x 5
Rest 30 seconds
D2: Inch Worms x 10
D2: Push Ups x 5
D2: Spiderman Push Ups x 5
Rest 30 seconds
D3: Inch Worms x 10
D3: Push Ups x 5
D3: Spiderman Push Ups x 5
Rest 30 seconds

Cool Down:
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec

Friday July 17th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
-Cat cow x 10
-Full body ab stretch x 15 seconds each
-Full body ab stretch x 15 seconds each
-Full body ab stretch x 15 seconds each
-Hip step stretch x 15 seconds
-Hip step stretch x 15 seconds
-Hip step stretch x 15 seconds
-Lying Quad Stretch x 15 seconds
-Lying Quad Stretch x 15 seconds
-Ankle Mobilization x 15 seconds
-Ankle Mobilization x 15 seconds
-Modified Cobra Stretch x 20 seconds
-Modified Cobra Stretch x 20 seconds

Increase Heart rate:
For the second set of each exercise try to go faster, take 60 seconds between each.
-Squats jumps x 15
-Squats jumps x 15
Rest 60 seconds
-Squat triangle x 15 (each side)
-Squat triangle x 15 (each side)
Rest 60 seconds
-Mountain Climbers x 15 (each leg)
-Mountain Climbers x 15 (each leg)
Rest 60 seconds

WOD:
This is a workout designed around lower body development. It will target every major muscle group from the hips to the calves. It will contain 5 exercises that start with 10 reps per exercise, then move to 15 reps and finally ending with 20 reps. After each exercise is complete you will move onto the next rep range. You will then go back down to 15 reps per exercise and then 10 in a “pyramid” type fashion. Take 2 minutes between each group and 3 minutes between the third and fourth groups. All 5 exercises = a group.
Exercise 1:
A1: Back Squat x 10
A1: Back Squat x 15
A1: Back Squat x 20
A1: Back Squat x 15
A1: Back Squat x 10
Rest 2 minutes

Exercise 2:
B1: Single Leg Glute Bridge x 10
B1: Single Leg Glute Bridge x 15
B1: Single Leg Glute Bridge x 20
B1: Single Leg Glute Bridge x 15
B1: Single Leg Glute Bridge x 10
Rest 2 minutes

Exercise 3:
C1: Standing Calve Raises x 10
C1: Standing Calve Raises x 15
C1: Standing Calve Raises x 20
C1: Standing Calve Raises x 15
C1: Standing Calve Raises x 10
Rest 3 minutes

Exercise 4:
D1: Straight Leg Deadlift x 10
D1: Straight Leg Deadlift x 15
D1: Straight Leg Deadlift x 20
D1: Straight Leg Deadlift x 15
D1: Straight Leg Deadlift x 10
Rest 3 minutes

Exercise 5:
E1: Lateral Lunge x 10
E1: Lateral Lunge x 15
E1: Lateral Lunge x 20
E1: Lateral Lunge x 15
E1: Lateral Lunge x 10

Thursday July 16th

-written by Emelee Field ACE Certified Personal Trainer

Warm Up- Mobility
Complete this warm up sequence three times through.
-Marching In place x 30 seconds
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-Childs pose with T –Spine Rotation x 10 each
-Strider and Hip Lift x 10 each
-Marching In place x 30 seconds
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-Childs pose with T –Spine Rotation x 10 each
-Strider and Hip Lift x 10 each
-Marching In place x 30 seconds
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-Childs pose with T –Spine Rotation x 10 each
-Strider and Hip Lift x 10 each

Workout
Superset exercises of the same letter with little to no rest between exercise, then 1-2min rest in between sets. Once you have performed all sets of that letter, rest for 1.5-2min and move on to the next set of exercises.
Lower Body Circuit- Repeat 4 times through.
A1: Box Jump with Single Leg Split x 5 each leg
A1: Body Weight Squats x 15
A1: Rear Foot Elevated Split Squat x 10 each leg
A1: Duck Walk x 12
Rest: 90 seconds
A2: Box Jump with Single Leg Split x 5 each leg
A2: Body Weight Squats x 15
A2: Rear Foot Elevated Split Squat x 10 each leg
A2: Duck Walk x 12
Rest: 90 seconds
A3: Box Jump with Single Leg Split x 5 each leg
A3: Body Weight Squats x 15
A3: Rear Foot Elevated Split Squat x 10 each leg
A3: Duck Walk x 12
Rest: 90 seconds
A4: Box Jump with Single Leg Split x 5 each leg
A4: Body Weight Squats x 15
A4: Rear Foot Elevated Split Squat x 10 each leg
A4: Duck Walk x 12
Rest: 90-120 seconds

Upper Body & Core Circuit- Repeat 4 times through.
B1: Push Ups x 10
B1: Body Saws x 15
B1: Hollow Holds x 15
B1: Russian Twist x 10 each side
Rest 90 seconds
B2: Push Ups x 10
B2: Body Saws x 15
B2: Hollow Holds x 15
B2: Russian Twist x 10 each side
Rest 90 seconds
B3: Push Ups x 10
B3: Body Saws x 15
B3: Hollow Holds x 15
B3: Russian Twist x 10 each side
Rest 90 seconds
B4: Push Ups x 10
B4: Body Saws x 15
B4: Hollow Holds x 15
B4: Russian Twist x 10 each side
Rest 90-120 seconds

Finisher:
Jog/Run- 1 Mile (minimal walking)

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x 5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Wednesday July 15th

-written by Xiaerzhate Ailaiti ACE Certified Personal Trainer

Circuit training:
Complete each exercise with minimal to no time in between. After completing all five exercise, rest 90 seconds and repeat one more times for a total of 2 circuits.
Circuit 1 Full body
A1: Body Weight Squat x 15
A1: Archer Push Ups x 5 ea.
A1: Wall Sit 1 minute
A1: Body Saw x 10
A1: Russian Twist x 20 ea.
90 seconds rest
A2: Body Weight Squat x 15
A2: Archer Push Ups x 5 ea.
A2: Wall Sit 1 minute
A2: Body Saw x 10
A2: Russian Twist x 20 ea.
90 seconds rest

Circuit 2 Upper body
B1: Dive Bomber Pushups x 6
B1: Alternating Superman x 8 ea.
B1: Foot elevated Pike Press x 6
B1: Leg lifts x 15
B1: Leg Scissors x 20 ea.
90 seconds rest
B2: Dive Bomber Pushups x 6
B2: Alternating Superman x 8 ea.
B2: Foot elevated Pike Press x 6
B2: Leg lifts x 15
B2: Leg Scissors x 20 ea.
90 seconds rest

Circuit 3 Lower body
C1: 1-foot elevated Glute Bridge x 10 ea.
C1: Skater Squat x 10 ea.
C1: Split Squat x 10 ea.
C1: Single leg Romanian Deadlift x 10 ea.
C1: Reverse Crunches x 15
Rest 90 seconds
C2: 1-foot elevated Glute Bridge x 10 ea.
C2: Skater Squat x 10 ea.
C2: Split Squat x 10 ea.
C2: Single leg Romanian Deadlift x 10 ea.
C2: Reverse Crunches x 15
Rest 90 seconds

Circuit 4 Cardio Focused
D1: Burpees x 30 seconds
D1: High Knees x 30 seconds
D1: Butt Kickers x 30 seconds
D1: Lateral Shuffle x 30 seconds (15 seconds each side)
Rest 90 seconds
D2: Burpees x 30 seconds
D2: High Knees x 30 seconds
D2: Butt Kickers x 30 seconds
D2: Lateral Shuffle x 30 seconds (15 seconds each side)
Rest 90 seconds

Cooldown
-Cat/cow x 10
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Belly Breathing x 2 min

Tuesday July 14th

-written by Liza Skoromnaya ACE Certified Personal Trainer

Cool Down:
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Child's Pose w/lat stretch x 6 ea.
-HK Hip Flexor Pulse x 10 ea
-Pigeon Pose x 30 sec ea.

Monday July 13th

-written by Olivia Shafer NESTA Certified Personal Trainer

Cool Down
Bring the heart rate down and stretch. Focus on big belly breaths and relaxation of the muscles.
-9090 Hip Internal Rotation x 30 seconds each
-Child’s Pose with Lat Stretch x 6 ea.

Sunday July 12th

-written by Ryan Ngo ACE Certified Personal Trainer

Cardio:
C1: 15 minute walk outside with some good music/podcast

Cool Down:
-Pigeon pose: x 30 sec. ea.
-Belly breathing: x 2 min.
-Dead bugs: x 12 ea.

Saturday July 11th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (Increase Heart Rate)
Walk or jog for 5 minutes, march in place if unable to go outside

Workout
Superset exercises of the same letter, then once you have performed all sets of that letter move on to the next.
A1: Eccentric Cross Over Step Up x 6 ea
A1: Reaching Single Leg Romanian Deadlift x 12 ea
A2: Eccentric Cross Over Step Up x 6 ea
A2: Reaching Single Leg Romanian Deadlift x 12 ea
A3: Eccentric Cross Over Step Up x 6 ea
A3: Reaching Single Leg Romanian Deadlift x 12 ea

B1: Split Squats x 12 ea
B1: Shoulders Elevated Glute Bridge x 12 ea
B2: Split Squats x 12 ea
B2: Shoulders Elevated Glute Bridge x 12 ea
B3: Split Squats x 12 ea
B3: Shoulders Elevated Glute Bridge x 12 ea

C1: Elevated Archer Push Ups x 8 ea
C1: Diamond Push Ups x 12
C2: Elevated Archer Push Ups x 8 ea
C2: Diamond Push Ups x 12
C3: Elevated Archer Push Ups x 8 ea
C3: Diamond Push Ups x 12

D1: Russian Twists x 15 ea
D1: Alternating Supermans x 15 ea
D2: Russian Twists x 15 ea
D2: Alternating Supermans x 15 ea

E1: Feet Up Toe Touches x 15
E1: Bird Dogs – Foot Elevated x 15
E2: Feet Up Toe Touches x 15
E2: Bird Dogs – Foot Elevated x 15

Cool Down
-Child's Pose + Lateral Stretch 30 sec ea.
-Downward + Upward Dog x 5 ea.
-HK Hip Flexor Pulse x 10 ea.
-Belly Breathing x 2 min
-Cat Cow x 30 sec
-Pigeon Pose x 30 sec ea.

Friday July 10th

-written by Deep Mahein NASM Certified Personal Trainer

Warm Up (Mobility)
Complete each movement with minimal to no time in between
-Cat/cow x 10 (up & down equals 1)
-Quadruped Shoulder Mobilization x 10 ea. (forward & backward)
-Child's Pose + T-Spine Rotation x 6 ea.
-Child's Pose + Lateral Reach x 6 ea.
-Glute Bridge + Arm Reach x 6 ea.
-HK T-Spine Rotation x 10 ea. (10 reps from both HK positions. Meaning right knee down and left knee down)
-HK Hip Flexor Pulses x 10 ea.
-Strider + Hip Lift + OH Reach x 6 ea.
-SL Downward Dog + Pigeon x 6 ea.
-Bottom Squat + Hip Lift x 10
-Reaching Split Squat x 10 ea.

Workout: Isometric Training
Each Exercise is held for as many seconds as are reps. For example, 1st rep hold at hardest point for 1 second, 2nd rep 2 seconds, 3rd rep 3 seconds, and so forth for as many reps listed. Allow for 30-90s of rest in-between sets and exercises Make sure each rep is held (muscle is contracted/squeezed) for the same number seconds you are doing reps. Isometric training will provide nice slow controlled reps.
-Calf Raise x 10
-Glute Bridge x 5
-Spiderman Crawls x 5 each side
-Supermans x 10
Rest 60 seconds

-V-Ups x 5
-Dead Bugs x 10
-Alternating Leg V-Ups (Right) x 5
-Alternating Leg V-Ups (Left) x 5
Rest 60 seconds

-Diamond Push ups x 5
-Push Ups x 10
-Pike Push Ups x 5
Rest 60 seconds

-Leg Lifts x 5
-Leg Lowers x 5
-Hanging Knee Raises x 5
-Hanging Leg Raises x 5

Thursday July 9th

-written by Sam Leitzke NASM Certified Personal trainer

Warm Up:
Complete each movement with minimal to no rest in between. Only go through this sequence once.
-9090 Hip Internal Rotation 10-30 seconds x 3 per side
-Alternating Pigeons x 10 per leg
-Belly Breathing x 30 seconds
-Cat/Cow x 30 seconds
-Dynamic Lateral Lunge x 10 per leg

Workout: Every Minute On The Minute (EMOM) Training
Complete the set amount of reps for each exercise at the top of the minute and rest for the remainder of the minute. Move to the next exercise at the top of the next minute and rest again for the rest of the minute. Repeat until all exercises on the list until done. At the end of the exercises, rest and hydrate for 90 seconds and repeat x 3. EX: If your exercise is 15 body weight squats, at the top of the minute, complete the 15 reps with good form, you completed the 15 at 25 seconds, you have the rest of the minute, 35 seconds, to rest until the next exercise.
A1: Alternating Jump Lunge x 20
A1: Bear Crawls- Lateral x 20
A1: Feet Up Crunches x 20
A1: Glute Bridge x 20
A1: Mini Squat Jumps x 20
A1: Russian Twists x 20
A1: Bicycles x 20
Rest 90 Seconds

A2: Alternating Jump Lunge x 20
A2: Bear Crawls- Lateral x 20
A2: Feet Up Crunches x 20
A2: Glute Bridge x 20
A2: Mini Squat Jumps x 20
A2: Russian Twists x 20
A2: Bicycles x 20
Rest 90 Seconds

A3: Alternating Jump Lunge x 20
A3: Bear Crawls- Lateral x 20
A3: Feet Up Crunches x 20
A3: Glute Bridge x 20
A3: Mini Squat Jumps x 20
A3: Russian Twists x 20
A3: Bicycles x 20
Rest 90 Seconds

Cool Down:
-9090 Posture x 30 seconds ea. leg
-Child’s pose with Lat Stretch x 30 seconds
-Cat/Cow x 30 seconds
-HK Hip Flexor Pulse x 30 seconds ea.leg
-Supine Band Stretch x 30 seconds ea. leg

Wednesday July 8th

-written by Shawn Field NSCA Certified Personal Trainer

Warm Up (Mobility)
Complete each movement in this sequence with little to no time in between
-Cat Cow x 5 ea.
-Quadruped Shoulder Mobilization x 5 each
-

WelcomeNew Students

FacilityTours

UREC Classes& Trips

FacilityHours

UpcomingEvents

RECREATIONCAMPUS MAP

University Recreation

Workout of the Day

Thursday, January 28th

Wednesday, January 27th

Tuesday, January 26th

Monday, January 25th

Sunday, January 24th

Saturday, January 23th

Friday, January 22th

Saturday, January 16th

Thursday, January 21th

Wednesday, January 20th

Tuesday, January 19th

Monday, January 18th

Sunday, January 17th

Saturday, January 16th

Friday, January 15th

Thursday, January 14th

Wednesday, January 13th

Tuesday, January 12th

Monday, January 11th

Sunday, January 10th

Saturday, January 9th

Friday, January 8th

Thursday, January 7th

Wednesday, January 6th

Tuesday, January 5th

Monday January 4th

Sunday January 3rd

Saturday January 2nd

Friday, January 1st

Thursday, December 31th

Wednesday, December 30th

Tuesday, December 29th

Monday, December 28th

Sunday, December 27th

Saturday, December 26th

Friday, December 25th

Thursday, December 24th

Wednesday, December 23th

Tuesday, December 22th

Monday, December 21th

Sunday, December 20th

Saturday , December 19th

Friday, December 18th

Thursday, December 17th

Wednesday, December 16th

Tuesday, December 15th

Monday, December 14th

Sunday, December 13th

Saturday, December 12th

Friday, December 11th

Thursday, December 10th

Wednesday, December 9th

Tuesday, December 8th

Friday, December 4th

Thursday, December 3rd

Wednesday, October 28th

Tuesday, October 27th

Monday, October 26th

Sunday, October 25th

Saturday, October 24th

Friday, October 23rd

Thursday, October 22nd

Wednesday, October 21st

Tuesday, October 20th

Monday, October 19th

Sunday, October 18th

Saturday, October 17th

Friday, October 16th

Thursday, October 15th

Wednesday, October 14th

Tuesday, October 13th

Monday, October 12th

Welcome
New Students

Facility
Tours

UREC Classes
& Trips

Facility
Hours

Upcoming
Events

RECREATION
CAMPUS MAP