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 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
-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. For example, Complete all of the exercises in one letter group, rest 30 seconds and repeat 2 more times. Move on to next letter group
A1: Pause Jump Squat x 10
A1: Skater Hops x 20 each
Rest 30 seconds
A2: Pause Jump Squat x 10
A2: Skater Hops x 20 each
Rest 30 seconds
A3: Pause Jump Squat x 10
A3: Skater Hops x 20 each
Rest 30 seconds

B1: Body Saw x 10
B1: Triceps Dips x 20
Rest 30 seconds
B2: Body Saw x 10
B2: Triceps Dips x 20
Rest 30 seconds
B3: Body Saw x 10
B3: Triceps Dips x 20
Rest 30 seconds

C1: Lateral Lunge x 10 each
C1: Forward Lunge x 10 each
C1: Reverse Lunge x 10 each
Rest 30 seconds
C2: Lateral Lunge x 10 each
C2: Forward Lunge x 10 each
C2: Reverse Lunge x 10 each
Rest 30 seconds
C3: Lateral Lunge x 10 each
C3: Forward Lunge x 10 each
C3: Reverse Lunge x 10 each
Rest 30 seconds

D1: Alternating Superman- x 10 each side
D1: Mountain Climbers- x 20 each side
D1: Hollow Holds- 60 sec
Rest 30 seconds
D2: Alternating Superman- x 10 each side
D2: Mountain Climbers- x 20 each side
D2: Hollow Holds- 60 sec
Rest 30 seconds
D3: Alternating Superman- x 10 each side
D3: Mountain Climbers- x 20 each side
D3: Hollow Holds- 60 sec
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

Tuesday July 7th

-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

Monday July 6th

-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

Tabata 1
A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest, lasting 4 minutes. For the following tabatas perform each exercise 20 seconds each with 10 seconds of rest in between. Repeat each circuit 2 times through. After completing Tabata 1, take a 90 second rest/recovery break and then repeat for Tabata 2.
A1: Windshield Wipers x 20 seconds
Rest 10 seconds
A1: Crossover Lunge x 20 seconds
Rest 10 seconds
A1: Lateral Lunge x 20 seconds
Rest 10 seconds
A1: Dead bugs x 20 seconds
Rest 10 seconds
A2: Windshield Wipers x 20 seconds
Rest 10 seconds
A2: Crossover Lunge x 20 seconds
Rest 10 seconds
A2: Lateral Lunge x 20 seconds
Rest 10 seconds
A2: Dead bugs x 20 seconds
Rest 90 seconds

Tabata 2
B1: Plank Sprint x 20 seconds
Rest 10 seconds
B1: Low Plank Jacks x 20 seconds
Rest 10 seconds
B1: Low Plank and Twist x 20 seconds
Rest 10 seconds
B1: Glute Bridge March x 20 seconds
Rest 10 seconds
B2: Plank Sprint x 20 seconds
Rest 10 seconds
B2: Low Plank Jacks x 20 seconds
Rest 10 seconds
B2: Low Plank and Twist x 20 seconds
Rest 10 seconds
B2: Glute Bridge March x 20 seconds
Rest 90 seconds

Finisher
Perform 10 reps of each exercise, followed by 8 reps of each exercise, then 6 reps, then 4, then 2.
C1: Body weight squat x 10
C1: Back Plank and knee to Chest x 10
C1: Lateral Lunge x 10
C2: Body weight squat x 8
C2: Back Plank and knee to Chest x 8
C2: Lateral Lunge x 8
C3: Body weight squat x 6
C3: Back Plank and knee to Chest x 6
C3: Lateral Lunge x 6
C4: Body weight squat x 4
C4: Back Plank and knee to Chest x 4
C4: Lateral Lunge x 4
C5: Body weight squat x 2
C5: Back Plank and knee to Chest x 2
C5: Lateral Lunge x 2

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 July 5th 

-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: 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

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: 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

Saturday July 4th

-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
-Push up + Downward Dog x 3
-Strider + Hip Slides x 3
-Dead hangs: x 30 sec.
-Striders: x 10 ea.
-Quadruped Scap CARs: x 12 ea. (forward and back)
-Bottom Squat + T-Spine Rotation: x 15 ea.
Rest 90 seconds

Warm Up (Increase Heart Rate) 

Complete each exercise with minimal to no time in between. After completing all rest 60 seconds before moving on to the work out
-Jumping Jacks x 30s
-Body Weight Squat x 10
-Jumping Jacks x 30s
-Body Weight Squat x 10
Rest 60 second

Work Out Circuit Training:
Complete each exercise with minimal to no time in between. After completing all 3 exercise, rest 90 seconds and repeat 3 more times before moving to the next circuit.
Circuit 1: Lower body (quad focused)
A1: Body Weight Squat x 15
A1: Wall Sit 1 minute
A1: Mini Squat Jumps x 20
Rest 90 seconds
A2: Body Weight Squat x 15
A2: Wall Sit 1 minute
A2: Mini Squat Jumps x 20
Rest 90 seconds
A3: Body Weight Squat x 15
A3: Wall Sit 1 minute
A3: Mini Squat Jumps x 20
Rest 90 seconds
A4: Body Weight Squat x 15
A4: Wall Sit 1 minute
A4: Mini Squat Jumps x 20
Rest 90 seconds

Circuit 2: Lower body (hamstring focused)
B1: Single Leg RDL x 12 ea.
B1: Reverse Lunge x 5 ea
B1: Glute Bridge March x 20
Rest 90 seconds
B2: Single Leg RDL x 12 ea.
B2: Reverse Lunge x 5 ea
B2: Glute Bridge March x 20
Rest 90 seconds
B3 : Single Leg RDL x 12 ea.
B3: Reverse Lunge x 5 ea
B3: Glute Bridge March x 20
Rest 90 seconds
B4: Single Leg RDL x 12 ea.
B4: Reverse Lunge x 5 ea
B4: Glute Bridge March x 20
Rest 90 seconds

Circuit 3: Upper Body
C1: Push up + knee to elbow x 15 each
C1: Shoulder tap plank x 15 each
C1: Alternating Superman x 15 each side
Rest 90 seconds
C2: Push up + knee to elbow x 15 each
C2: Shoulder tap plank x 15 each
C2: Alternating Superman x 15 each side
Rest 90 seconds
C3: Push up + knee to elbow x 15 each
C3: Shoulder tap plank x 15 each
C3: Alternating Superman x 15 each side
Rest 90 seconds
C4: Push up + knee to elbow x 15 each
C4: Shoulder tap plank x 15 each
C4: Alternating Superman x 15 each side
Rest 90 seconds

Circuit 4: Core
D1: Plank Ups x 45 seconds
D1: Body Saws x 15
D1: Plank jacks x 15
Rest 90 seconds
D2: Plank Ups x 45 seconds
D2: Body Saws x 15
D2: Plank jacks x 15
Rest 90 seconds
D3: Plank Ups x 45 seconds
D3: Body Saws x 15
D3: Plank jacks x 15
Rest 90 seconds
D4: Plank Ups x 45 seconds
D4: Body Saws x 15
D4: Plank jacks x 15
Rest 90 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 3rd

-written by Olivia Shafer NESTA Certified Personal Trainer

Warm Up - Mobility
Complete this sequence with minimal or no time in between. Go through this sequence twice.
-Walk Outs x 10
-Strider + Hip Slides x 10
-Reverse Lunge + Hip Lift x 10
-Dynamic Squat to Hip Up x 10
-Walk Outs x 10
-Strider + Hip Slides x 10
-Reverse Lunge + Hip Lift x 10
-Dynamic Squat to Hip Up x 10

Warm Up - Increase Heart Rate
Complete this sequence with little or no time between exercises. After the sequence rest 90 seconds before repeating the sequence a second time.
-Alternating Lunge Jumps x 30 sec
-Spiderman Crawls x 10
-Bicycles x 30
Rest 90 seconds
-Alternating Lunge Jumps x 30 sec
-Spiderman Crawls x 10
-Bicycles x 30
Rest 90 seconds

Workout: Circuit Training
Complete each circuit with little or no time between the exercises. After completing a circuit rest 90 seconds and repeat the same circuit two more times for a total of 3 sets before moving on to the next circuit.
Circuit 1: Core Stability Focus
A1: Alternating Supermans x 20
A1: Bear Crawls Forward and Backward x 20 forward and 20 backward
A1: Beast-Crab Underswitch x 10 ea. direction
Rest 90 seconds
A2: Alternating Supermans x 20
A2: Bear Crawls Forward and Backward x 20 forward and 20 backward
A2: Beast-Crab Underswitch x 10 ea. direction
Rest 90 seconds
A3: Alternating Supermans x 20
A3: Bear Crawls Forward and Backward x 20 forward and 20 backward
A3: Beast-Crab Underswitch x 10 ea. direction
Rest 90 seconds

Circuit 2: Upper Body Focus
B1: Banded Pull Ups x 10
B1: Diamond Push Ups x 10
B1: Pike Press x 10
Rest 90 seconds
B2: Banded Pull Ups x 10
B2: Diamond Push Ups x 10
B2: Pike Press x 10
Rest 90 seconds
B3: Banded Pull Ups x 10
B3: Diamond Push Ups x 10
B3: Pike Press x 10
Rest 90 seconds

Circuit 3: Lower Body Focus
C1: Rear Foot Elevated Split Squat x 10 ea.
C1: Cossack Squat x 10 ea.
C1: Alternating Toe Taps on Box x 30 sec
Rest 90 seconds
C2: Rear Foot Elevated Split Squat x 10 ea.
C2: Cossack Squat x 10 ea.
C2: Alternating Toe Taps on Box x 30 sec
Rest 90 seconds
C3: Rear Foot Elevated Split Squat x 10 ea.
C3: Cossack Squat x 10 ea.
C3: Alternating Toe Taps on Box x 30 sec
Rest 90 seconds

Cool Down
Complete sequence one time through.
-HK Hip Flexor Pulse x 30 seconds ea.
-Child’s Pose with Lat Stretch x 10
-Belly Breathing x 2 min

Thursday July 2nd

-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)
30 minute jog/walk

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,(From A to B to C ...) Rest 90 seconds before moving to the next pair of exercises
A1: Box Jump: x 12
A1: Close Grip Push Ups: x 20
Rest 60 seconds
A2: Box Jump: x 12
A2: Close Grip Push Ups: x 20
Rest 60 seconds
A3: Box Jump: x 12
A3: Close Grip Push Ups: x 20
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: Hollow Hold: x 30 sec.
Rest 60 seconds
D2: Squat Jump with Pause: x 15
D2: Hollow Hold: x 30 sec.
Rest 60 seconds
D3: Squat Jump with Pause: x 15
D3: Hollow Hold: x 30 sec.
Rest 90 seconds

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

Wednesday July 1st

-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
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.

Tuesday June 30th

-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.
Rest 60 seconds

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.
-Hanging Leg Raises x 21’s
-Sit ups x 21’s
Rest 30-45 seconds
-Sit ups x 21’s
Rest 30-45 seconds
-Leg Lifts x 21’s
Rest 30-45 seconds
-Leg Lifts x 21’s
Rest 30-45 seconds
-Leg Lifts x 21’s
Rest 30-45 seconds
-Leg Lifts x 21’s
Rest 60 seconds

-Rear Foot Elevated Split Squat (RFESS) (Right) x 21’s
Rest 30-45 seconds
-Rear Foot Elevated Split Squat (RFESS) (Right) x 21’s
Rest 30-45 seconds
-Rear Foot Elevated Split Squat (RFESS) (Left) x 21’s
Rest 30-45 seconds
-Rear Foot Elevated Split Squat (RFESS) (Left) x 21’s
Rest 30-45 seconds
-Lateral Lunge (Right) x 21’s
Rest 30-45 seconds
-Lateral Lunge (Right) x 21’s
Rest 30-45 seconds
-Lateral Lunge (Left) x 21’s
Rest 30-45 seconds
-Lateral Lunge (Left) x 21’s
Rest 60 seconds

-Push Ups x 21’s
Rest 30-45 seconds
-Push Ups x 21’s
Rest 30-45 seconds
-Incline Pushups x 21’s
Rest 30-45 seconds
-Diamond Push ups x 21’s
Rest 30-45 seconds
-Diamond Push ups x 21’s
Rest 30-45 seconds
-Triceps Push Ups x 21’s
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

Monday June 29th

-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

Workout:
Preform each exercise in a single circuit for 45 seconds with 15 seconds rest/transition time in between each exercise. Preform each circuit 3 times with a 45/15 interval. After completing a single circuit, rest/hydrate for 90 seconds before moving to the next circuit.
Circuit A:
A1: Lateral Band Hops (can be done without band) x 45 seconds
Rest /transition 15 seconds
A1: High Knees x 45 seconds
Rest /transition 15 seconds
A1: Mini Squat Jumps x 45 seconds
Rest/Hydrate 90 seconds

A2: Lateral Band Hops (can be done without band) x 45 seconds
Rest /transition 15 seconds
A2: High Knees x 45 seconds
Rest /transition 15 seconds
A2: Mini Squat Jumps x 45 seconds
Rest/Hydrate 90 seconds

A3: Lateral Band Hops (can be done without band) x 45 seconds
Rest /transition 15 seconds
A3: High Knees x 45 seconds
Rest /transition 15 seconds
A3: Mini Squat Jumps x 45 seconds
Rest/Hydrate 90 seconds

Circuit B:
B1: Bicycles x 45 seconds
Rest /transition 15 seconds
B1: Spiderman push ups or Normal push ups (knees up or down) x 45 seconds
Rest /transition 15 seconds
B1: Alternating Lunge Jumps x 45 seconds
Rest/Hydrate 90 seconds

B2: Bicycles x 45 seconds
Rest /transition 15 seconds
B2: Spiderman push ups or Normal push ups (knees up or down) x 45 seconds
Rest /transition 15 seconds
B2: Alternating Lunge Jumps x 45 seconds
Rest/Hydrate 90 seconds

B3: Bicycles x 45 seconds
Rest /transition 15 seconds
B3: Spiderman push ups or Normal push ups (knees up or down) x 45 seconds
Rest /transition 15 seconds
B3: Alternating Lunge Jumps x 45 seconds
Rest/Hydrate 90 seconds

Circuit C:
C1: Split Squat (right leg) or Curtsy lunge x 45 seconds
Rest /transition 15 seconds
C1: Split Squat (left leg) or Curtsy lunge x 45 seconds
Rest /transition 15 seconds
C1: Hollow Holds x 45 seconds
Rest/Hydrate 90 seconds

C2: Split Squat (right leg) or Curtsy lunge x 45 seconds
Rest /transition 15 seconds
C2: Split Squat (left leg) or Curtsy lunge x 45 seconds
Rest /transition 15 seconds
C2: Hollow Holds x 45 seconds
Rest/Hydrate 90 seconds

C3: Split Squat (right leg) or Curtsy lunge x 45 seconds
Rest /transition 15 seconds
C3: Split Squat (left leg) or Curtsy lunge x 45 seconds
Rest /transition 15 seconds
C3: Hollow Holds x 45 seconds
Rest/Hydrate 90 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

Sunday June 28th

-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 June 27th

-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 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 June 26th

-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 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 June 25th

-written  by Xiaerzhate Ailaiti 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 or Hands Elevated Push Ups x 20

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
A1: Foot Elevated Glute Bridges x 15 ea.
Rest 30 seconds

A2: Squat x 20
A2: Foot Elevated Glute Bridges x 15 ea.
Rest 30 seconds

A3: Squat x 20
A3: Foot 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

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: 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

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

Wednesday June 24th

-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

Tuesday June 23rd

-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 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

Monday June 22nd

-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: 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 June 21st

-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 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 June 20th

-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 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 June 19th

-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

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

Thursday June 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 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

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

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

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

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 June 17th

-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

Tuesday June 16th

-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.
-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 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

Monday June 15th

-written by Xiaerzhate Ai Lai Ti 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 or Hands Elevated Push Ups x 20
Rest 90 seconds

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

Sunday June 14th

-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.

Saturday June 13th

-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

Friday June 12th

-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 15
-Bodyweight squat: 1 x 30
Rest 90 seconds

Workout: Circuit Training
Complete each exercise with minimal to no time in between. After completing all three exercises rest 60 seconds before circuit B. Repeat both circuits for a total of 4 times each
Circuit A1
A1: Depth Jumps: x 12
A1: Burpee x 15
A1: Back Pedals x 30 secs
Rest 60 seconds

Circuit B1
B1: Plyo Push Ups: x 12
B1: Squat Jumps with Knee Tuck x 15
B1: Feet Up Crunches x 30
Rest 60 seconds

Circuit A2
A2: Depth Jumps: x 12
A1: Burpee x 15
A1: Back Pedals x 30 secs
Rest 60 seconds

Circuit B2
B2: Plyo Push Ups: x 12
B2: Squat Jumps with Knee Tuck x 15
B2: Feet Up Crunches x 30
Rest 60 seconds

Circuit A3
A3: Depth Jumps: x 12
A3: Burpee x 15
A3: Back Pedals x 30 secs
Rest 60 seconds

Circuit B3
B3: Plyo Push Ups: x 12
B3: Squat Jumps with Knee Tuck x 15
B3: Feet Up Crunches x 30
Rest 60 seconds

Circuit A4
A4: Depth Jumps: x 12
A4: Burpee x 15
A4: Back Pedals x 30 secs
Rest 60 seconds

Circuit B4
B4: Plyo Push Ups: x 12
B4: Squat Jumps with Knee Tuck x 15
B4: Feet Up Crunches x 30
Rest 60 seconds

Finisher: Cardio
run/jog 15 minute with minimal breaks

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

Thursday June 11th

-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
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 x15E
Rest 1-2 minutes
1B. Eccentric Single Leg Squat to Bench x15E
Rest 1-2 minutes
1A. One foot elevated glute bridge x15E
Rest 1-2 minutes
1B. Eccentric Single Leg Squat to Bench x15E
Rest 1-2 minutes
1A. One foot elevated glute bridge x15E
Rest 1-2 minutes
1B. Eccentric Single Leg Squat to Bench x15E
Rest 2.5-3 minutes

2A. Elevated Archer Push-ups x6E
Rest 1-2 minutes
2B. Pike Press x10
Rest 1-2 minutes
2A. Elevated Archer Push-ups x6E
Rest 1-2 minutes
2B. Pike Press x10
Rest 1-2 minutes
2A. Elevated Archer Push-ups x6E
Rest 1-2 minutes
2B. Pike Press x10
Rest 2.5-3 minutes

3A. Prone Cobra Row x15
Rest 1-2 minutes
3B. V-Ups x20
Rest 1-2 minutes
3A. Prone Cobra Row x15
Rest 1-2 minutes
3B. V-Ups x20
Rest 1-2 minutes
3A. Prone Cobra Row x15
Rest 1-2 minutes
3B. V-Ups x20
Rest 2.5-3 minutes

4A. Bird Dog-1 foot elevated x10E
Rest 1-2 minutes
4B. Russian Twists x15E
Rest 1-2 minutes
4A. Bird Dog-1 foot elevated x10E
Rest 1-2 minutes
4B. Russian Twists x15E
Rest 1-2 minutes
4A. Bird Dog-1 foot elevated x10E
Rest 1-2 minutes
4B. Russian Twists x15E
Rest 2.5-3 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.

Wednesday June 10th

-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.

Workout: 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. NO REST till you build all the way back to 1 set and 1 rep. (no rest between sets only rest between exercises) The Pyramid equals 100 reps
Body Weight Squat x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 30 seconds
Forward Lunge x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 30 seconds
Lateral Lunge x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5 x4, x3, x2, x1
Rest 30 seconds
Reverse Lunge x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 30 seconds
Lateral Lunge x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x4, x3, x2, x1
Rest 60-90 seconds
Sit ups x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 30 seconds
V-Ups x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 30 seconds
Plank Ups x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1
Rest 30 seconds
Plank ups and knee to elbow x1, x2, x3, x4, x5, x6, x7, x8, x9, x10, x9, x8, x7, x6, x5, x4, x3, x2, x1

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 June 9th

-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

Workout
In this workout, we will be preforming each exercise for 45 seconds on and 15 seconds off. Continue this pattern until each exercise is finished. After the first round is finished, rest for 60 seconds and repeat the whole circuit 3 times. Estimated time: 33 minutes
A1: Alternating Lunge Jumps 45 seconds
Rest 15 seconds
A1: Butt Kickers 45 seconds
Rest 15 seconds
A1: Lateral Band Hops (can be done without band) 45 seconds
Rest 15 seconds
A1: Body Saws 45 seconds
Rest 15 seconds
A1: Burpee 45 seconds
Rest 15 Seconds
A1: Glute Bridge March 45 seconds
Rest 15 seconds
A1: Mini Squat Jumps 45 seconds
Rest 15 seconds
A1: Plyo Push up or Regular Push up 45 seconds
Rest 15 seconds
A1: Reverse Crunches 45 seconds
Rest 15 seconds
A1: Bicycles
Rest 60 seconds

A2: Alternating Lunge Jumps 45 seconds
Rest 15 seconds
A2: Butt Kickers 45 seconds
Rest 15 seconds
A2: Lateral Band Hops (can be done without band) 45 seconds
Rest 15 seconds
A2: Body Saws 45 seconds
Rest 15 seconds
A2: Burpee 45 seconds
Rest 15 Seconds
A2: Glute Bridge March 45 seconds
Rest 15 seconds
A2: Mini Squat Jumps 45 seconds
Rest 15 seconds
A2: Plyo Push up or Regular Push up 45 seconds
Rest 15 seconds
A2: Reverse Crunches 45 seconds
Rest 15 seconds
A2: Bicycles
Rest 60 seconds

A3: Alternating Lunge Jumps 45 seconds
Rest 15 seconds
A3: Butt Kickers 45 seconds
Rest 15 seconds
A3: Lateral Band Hops (can be done without band) 45 seconds
Rest 15 seconds
A3: Body Saws 45 seconds
Rest 15 seconds
A3: Burpee 45 seconds
Rest 15 Seconds
A3: Glute Bridge March 45 seconds
Rest 15 seconds
A3: Mini Squat Jumps 45 seconds
Rest 15 seconds
A3: Plyo Push up or Regular Push up 45 seconds
Rest 15 seconds
A3: Reverse Crunches 45 seconds
Rest 15 seconds
A3: Bicycles
Rest 60 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 

Monday June 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 x5 each
-Strider + Hip Lift + OH Reach x5 each
-Bottom Squat + Hip Lift x5 each
-Side Lying Full Arm Circles x5 each
-Strider + Hip Lift + OH Reach x5 each
-SL Downward Dog + Pigeon x5 each

Workout:Full Body.
Take :90sec rest in-between each set of movements. There is a lot of volume today so push through on those 20’s.
A1: Bodyweight Squats x20
A1: Spiderman Crawls x10 each
A1: Bicycles x10 each
Rest 90 seconds
A2: Bodyweight Squats x20
A2: Spiderman Crawls x10 each
A2: Bicycles x10 each
Rest 90 seconds
A3: Bodyweight Squats x20
A3: Spiderman Crawls x10 each
A3: Bicycles x10 each
Rest 90 seconds

B1: Shoulders Elevated Glute Bridge x20
B1: Lateral Lunge x10 each
B1: Reaching Single Leg Romanian Deadlift x10 each
Rest 90 seconds
B2: Shoulders Elevated Glute Bridge x20
B2: Lateral Lunge x10 each
B2: Reaching Single Leg Romanian Deadlift x10 each
Rest 90 seconds
B3: Shoulders Elevated Glute Bridge x20
B3: Lateral Lunge x10 each
B3: Reaching Single Leg Romanian Deadlift x10 each
Rest 90 seconds

C1: Hollow Holds x20 seconds
C1: Dead Bugs x10 each (same side)
C1: Russian Twists x10 each
Rest 90 seconds
C2: Hollow Holds x20 seconds
C2: Dead Bugs x10 each (same side)
C2: Russian Twists x10 each
Rest 90 seconds
C3: Hollow Holds x20 seconds
C3: Dead Bugs x10 each (same side)
C3: Russian Twists x10 each
Rest 90 seconds

D1: Inch Worms x20
D1: Push Ups x10
D1: Spiderman Push Ups x10
Rest 90 seconds
D2: Inch Worms x20
D2: Push Ups x10
D2: Spiderman Push Ups x10
Rest 90 seconds
D3: Inch Worms x20
D3: Push Ups x10
D3: Spiderman Push Ups x10
Rest 90 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 June 7th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up:
-Cat cow x10
-Full body ab stretch x3 15 seconds each
-Hip step stretch x3 15 seconds
-Lying Quad Stretch x2 15 seconds
-Ankle Mobilization x2 15 seconds
-Modified Cobra Stretch x2 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. All 5 exercises = a group.
Set 1
Exercise 1: Bulgarian Split Squat x 10
Exercise 2: Single Leg Glute Bridge x 10
Exercise 3: Split Squat Jumps x 10
Exercise 4: Sumo Squat x 10
Exercise 5: Lateral Lunge x 10
Rest 2 minutes
Set 2
Exercise 1: Bulgarian Split Squat x 15
Exercise 2: Single Leg Glute Bridge x 15
Exercise 3: Split Squat Jumps x 15
Exercise 4: Sumo Squat x 15
Exercise 5: Lateral Lunge x 15
Rest 3 minutes
Set 3
Exercise 1: Bulgarian Split Squat x 20
Exercise 2: Single Leg Glute Bridge x 20
Exercise 3: Split Squat Jumps x 20
Exercise 4: Sumo Squat x 20
Exercise 5: Lateral Lunge x 20
Rest 3 minutes
Set 4
Exercise 1: Bulgarian Split Squat x 15
Exercise 2: Single Leg Glute Bridge x 15
Exercise 3: Split Squat Jumps x 15
Exercise 4: Sumo Squat x 15
Exercise 5: Lateral Lunge x 15
Rest 3 minutes
Set 5
Exercise 1: Bulgarian Split Squat x 10
Exercise 2: Single Leg Glute Bridge x 10
Exercise 3: Split Squat Jumps x 10
Exercise 4: Sumo Squat x 10
Exercise 5: Lateral Lunge x 10

Cool down:
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 seconds

Saturday June 6th

-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.
-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)
Walk or Jog for 5 minutes, March in Place if unable to go outside

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: Body Weight Squats x 20
A1: Glute Bridge Walkout x 15
Rest 30 seconds
A2: Alternating Lateral Lunges x 15 each leg
A2: Body Weight Squats x 20
A2: Glute Bridge Walkout x 15
Rest 30 seconds
A3: Alternating Lateral Lunges x 15 each leg
A3: Body Weight Squats x 20
A3: Glute Bridge Walkout x 15
Rest 30 seconds

B1: Hands Elevated Push Up x 6-12 (somewhere within that range)
B1: Feet Elevated Push Up x 6-12 (somewhere within that range)
B1: Inverted row: x 6-12
Rest 30 seconds
B2: Hands Elevated Push Up x 6-12 (somewhere within that range)
B2: Feet Elevated Push Up x 6-12 (somewhere within that range)
B2: Inverted row: x 6-12
Rest 30 seconds
B3: Hands Elevated Push Up x 6-12 (somewhere within that range)
B3: Feet Elevated Push Up x 6-12 (somewhere within that range)
B3: Inverted row: x 6-12
Rest 30 seconds

C1: V-Ups x 15
C1: Leg Lifts x 15
C1: Bicycle crunches: x 20 total
Rest 30 seconds
C2: V-Ups x 15
C2: Leg Lifts x 15
C2: Bicycle crunches: x 20 total
Rest 30 seconds
C3: V-Ups x 15
C3: Leg Lifts x 15
C3: Bicycle crunches: x 20 total
Rest 30 seconds

D1: Burpees x 10
D1: Mountain Climbers x 20 each leg/ 40 total
D1: Plank jacks x 12
Rest 30 seconds
D2: Burpees x 10
D2: Mountain Climbers x 20 each leg/ 40 total
D2: Plank jacks x 12
Rest 30 seconds
D3: Burpees x 10
D3: Mountain Climbers x 20 each leg/ 40 total
D3: Plank jacks x 12
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.

Friday June 5th

-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: 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 A3/A3 to B1/B1)
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: Lateral Box Jump Overs x10 ea.
D1: Split Squat x12 ea.
D1: Hip Thrust x12 ea.
Rest 30 seconds
D2: Lateral Box Jump Overs x10 ea.
D2: Split Squat x12 ea
D2: Hip Thrust x12 ea.
Rest 30 seconds
D3: Lateral Box Jump Overs x10 ea.
D3: Split Squat x12 ea
D3: Hip Thrust x12 ea.

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

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

Thursday June 4th

-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.
-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

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

Workout: Circuit Training
Complete each exercise with minimal to no time in between. After completing all three exercises rest 90 seconds and repeat two more times for a total of 3 circuits
Circuit 1
A1: Body Weight Squat x 10
A1: Reverse Lunge x 10 ea.
A1: High Knees In Place x 40 sec
Rest 90 seconds
A2: Body Weight Squat x 10
A2: Reverse Lunge x 10 ea.
A2: High Knees In Place x 40 sec
Rest 90 seconds
A3: Body Weight Squat x 10
A3: Reverse Lunge x 10 ea.
A3: High Knees In Place x 40 sec
Rest 90 seconds

Circuit 2
B1: Reaching Single Leg Deadlift x 10 ea.
B1: Glute Bridge x 15
B1: Burpees x 20
Rest 90 seconds
B2: Reaching Single Leg Deadlift x 10 ea.
B2: Glute Bridge x 15
B2: Burpees x 20
Rest 90 seconds
B3: Reaching Single Leg Deadlift x 10 ea.
B3: Glute Bridge x 15
B3: Burpees x 20
Rest 90 seconds

Circuit 3
C1: Plank x 60sec
C1: Russian Twists x 60 sec
C1: V-Ups 3x12
Rest 90 seconds
C2: Plank x 60sec
C2: Russian Twists x 60 sec
C2: V-Ups 3x12
Rest 90 seconds
C3: Plank x 60sec
C3: Russian Twists x 60 sec
C3: V-Ups 3x12
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 June 3rd

-written by Olivia Shafer NESTA Certified Personal Trainer

Warm Up - Mobility
Complete this sequence with minimal or no time in between. Go through this sequence twice.

A1: Cat Cow x 10 (up and down)
A1: Child’s Pose w Alternating Lat Reach x 20
A1: Child’s Pose T-Spine Rotation x 10 ea.
A1: Glute Bridge + Arm Reach x 10 ea.
A1: HK T-Spine Rotation x 6 ea. In both HK positions (right knee up and left knee up).
A1: Bottom Squats w Hip Lift x 10
A1: Transverse Squats x 10 ea.
A2: Cat Cow x 10 (up and down)
A2: Child’s Pose w Alternating Lat Reach x 20
A2: Child’s Pose T-Spine Rotation x 10 ea.
A2: Glute Bridge + Arm Reach x 10 ea.
A2: HK T-Spine Rotation x 6 ea. In both HK positions (right knee up and left knee up).
A2: Bottom Squats w Hip Lift x 10
A2: Transverse Squats x 10 ea.

Warm Up - Increase Heart Rate
Complete this sequence with little or no time between exercises. After the sequence rest 90 seconds before repeating the sequence a second time.

A1: Bodyweight Squats x 10
A1: Spiderman Crawls x 10
A1: Bicycles x 30
Rest 90 seconds
A2: Bodyweight Squats x 10
A2: Spiderman Crawls x 10
A2: Bicycles x 30
Rest 90 seconds

Workout: Circuit Training
Complete each circuit with little or no time between the exercises. After completing a circuit rest 90 seconds and repeat the same circuit two more times for a total of 3 sets before moving on to the next circuit.

Circuit 1: Upper Body Focus
A1: High Plank Knee to Elbow x 12
A1: Renegade Row with Push Up (no dumbbells) x 10
A1: Side Plank with Rotation x 30 seconds
Rest 90 seconds
A2: High Plank Knee to Elbow x 12
A2: Renegade Row with Push Up (no dumbbells) x 10
A2: Side Plank with Rotation x 30 seconds
Rest 90 seconds
A3: High Plank Knee to Elbow x 12
A3: Renegade Row with Push Up (no dumbbells) x 10
A3: Side Plank with Rotation x 30 seconds
Rest 90 seconds

Circuit 2: Lower Body Focus
B1: Shoulders Elevated Glute Bridge from Couch/Coffee Table/Chair x 10
B1: Lateral Lunge x 10 ea.
B1: Reaching Single Leg Romanian Deadlift x 6 ea.
Rest 90 seconds
B2: Shoulders Elevated Glute Bridge from Couch/Coffee Table/Chair x 10
B2: Lateral Lunge x 10 ea.
B2: Reaching Single Leg Romanian Deadlift x 6 ea.
Rest 90 seconds
B3: Shoulders Elevated Glute Bridge from Couch/Coffee Table/Chair x 10
B3: Lateral Lunge x 10 ea.
B3: Reaching Single Leg Romanian Deadlift x 6 ea.
Rest 90 seconds

Circuit 3: Core Stability Focus
A1: Hollow Holds x 3 holds for 10 seconds each
A1: Dead Bugs x 10
A1: Russian Twists x 30 seconds
Rest 90 seconds
A2: Hollow Holds x 3 holds for 10 seconds each
A2: Dead Bugs x 10
A2: Russian Twists x 30 seconds
Rest 90 seconds
A3: Hollow Holds x 3 holds for 10 seconds each
A3: Dead Bugs x 10
A3: Russian Twists x 30 seconds
Rest 90 seconds

Cool Down
Complete sequence one time through.

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

Tuesday June 2nd

-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.
-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)
Walk or Jog for 5 minutes, March in Place if unable to go outside

Workout: Tabata's
A Tabata interval format is 8 rounds of 20 seconds of work followed by 10 seconds of rest, lasting 4 minutes. For this Tabata workout out we are doing 4 exercises per Tabata series. Thus, you will complete each exercise twice in one Tabata series. For example, in Tabata series one you will do BW squats for 20 sec, rest for 10 sec, then do 20 sec of cross over lunges, rest for 10 sec, then complete 20 sec of lateral lunges, rest for 10 sec, then complete dead bugs for 20 sec, rest for 10 sec, and then repeat that series one more time before moving on to Tabata 2. After completing Tabata 1, take a 90 second rest/recovery break and then repeat for Tabata 2.
Tabata 1-Cardio Series
A1: High Knees In Place x 20 seconds
A1: Burpees x 20 seconds
A1: Jumping Jacks x 20 seconds -
A1: Mountain Climbers x 20 seconds
A2: High Knees In Place x 20 seconds
A2: Burpees x 20 seconds
A2: Jumping Jacks x 20 seconds -
A2: Mountain Climbers x 20 seconds
Tabata 2- Core Series
B1: Push-ups x 20 seconds
B1: Body Saw x 20 seconds
B1: V-Ups x 20 seconds
B1: Russian Twists x 20 seconds
B2: Push-ups x 20 seconds
B2: Body Saw x 20 seconds
B2: V-Ups x 20 seconds
B2: Russian Twists x 20 seconds

AMRAP:
Finisher Perform as many repetitions as possible in alternating sets of 10 for 4 minutes. Keep track of how many sets of 10 of each exercise you complete in the 4 minutes.
-Body Weight Squat x sets of 10
-High Plank Shoulder Tap x sets of 10 each side

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 June 1st

-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 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

Sunday May 31st

-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.

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) for the same number seconds you are doing reps. Isometric training will provide nice slow controlled reps. Stretches in-between the movements meant for smoother transitions and mind-muscle connection.
-Pull Ups x 5
-Chin Up x 5
-Jumping Pull ups x 5
-Child's Pose with Lat Stretch 20s
-Hands Elevated Push Up x 8
-Feet Elevated Push Up x 8
-Diamond Push ups x 8
-Shoulder (GlenoHumeral) CARs 2 ea.
-V-Ups x 10
-Plank ups and knee to elbow x 10 total
-Leg Lifts x 10
-Dead Hangs 10s

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 May 30th

-written by Sam Leitzke NASM Certified Personal Trainer

WARM UP
-9090 Hip Internal Rotation 10-30 seconds x3 per side
-Alternating Pigeons x10 per leg
-Belly Breathing x30 seconds
-Cat/Cow x 30 seconds
-Dynamic Lateral Lunge x 10 per leg

WORKOUT
Tabata styled workout where we will perform each exercise with maximal effort for 20 seconds followed by a 10 second rest. These exercises will be performed in pairs and each pair will be repeated 3 times before moving on to the next set. EX: In set A, we will preform 20 seconds curtsy lunges, followed by 10 seconds rest, and then moving on to 20 second eccentric dive bombers, followed by 10 seconds rest, and back to curtsy lunges to restart the pair. After finishing set A 3 times, we will then move on to set B with the same 20 seconds on, 10 seconds off. Repeat A-E 3 times. Estimated workout time: 45 minutes

A1: Curtsy Lunge (alternate)
A1: Eccentric Dive Bombers
A2: Curtsy Lunge (alternate)
A2: Eccentric Dive Bombers
A3: Curtsy Lunge (alternate)
A3: Eccentric Dive Bombers

B1: Jumping Jacks
B1: Lateral Lunge
B2: Jumping Jacks
B2: Lateral Lunge
B3: Jumping Jacks
B3: Lateral Lunge

C1: Reverse Crunches
C1: Squat Jumps
C2: Reverse Crunches
C2: Squat Jumps
C3: Reverse Crunches
C3: Squat Jumps

D1: Triceps Push Ups
D1: V-Ups
D2: Triceps Push Ups
D2: V-Ups
D3: Triceps Push Ups
D3: V-Ups

E1: Wall Sit
E1: High Plank Knee to Elbow
E2: Wall Sit
E2: High Plank Knee to Elbow
E3: Wall Sit
E3: High Plank Knee to Elbow
REST 45 seconds

COOL DOWN
-Child’s Pose x 30 seconds
-Child’s Pose with Lat Stretch x 30 seconds per side
-Belly Breathing x30 seconds

Friday May 29th

-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 x5 each
-Strider + Hip Lift + OH Reach x5 each
-Bottom Squat + Hip Lift x5 each
-Side Lying Full Arm Circles x5 each
-Strider + Hip Lift + OH Reach x5 each
-SL Downward Dog + Pigeon x5 each

Workout:
Supersets. Perform one exercise and then the next with no rest in-between. For example, Complete A1 and then immediately go to A2. Then rest. Repeat 3 times.
A1: Pause Jump Squat 3x10
A2: Skater Hops 3x15 each

B1: Body Saw 3x10
B2: Shoulder tap plank 3x10 each

C1: Lateral Lunge 3x10 each
C2: HK Hip Flexor Pulses 3x10 each
C3: Reaching Split Squat 3x10 each

D1: Alternating Superman- 3x10 each side
D2: Russian Twist 3x20 each
D3: Leg Scissors 3x20 each

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

Thursday May 28th

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up: (Mobility)
-Cat cow x10
-Full body ab stretch x3 15 seconds each
-Chest expansion x3 15 seconds
-Overhead triceps stretch 20 seconds each arm
-Modified Cobra Stretch x2 20 seconds

Warm up: (Increase Heart rate)
For the second set of each exercise try to go faster, take 60 seconds between each.
-Burpees x2 10 reps
-Mountain Climbers x2 20 reps each leg

WOD: At home plank series
Complete as many rounds as you can in 15 minutes (AMRAP), take no longer than 30 seconds between each exercise. To challenge yourself, do each exercise back to back!
A1: push ups x15
A2: dive-bombers x15
A3: plank x 60 sec
A4: side plank x30 sec ea.
A5: Shoulder tap plank
A6: diamond pushups x15
A7: supermans x15

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)
-Shoulder abductor stretch- hold for 20 seconds
-Prayer stretch- hold for 20 seconds

Wednesday May 27th

– 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.

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: 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.

Tuesday May 26th

 - 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.

Monday, May 25

-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.

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: 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. 

Sunday, May 24

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, May 23

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.

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

Friday, May 22

-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: Super Sets:
Super set (i.e., repeat one right after the other) exercises of the same letter 3 times each. Once you have performed all sets of that letter move on to the next.

A1: Rear Foot Elevated Split Squat 3x12 ea.
A2: Jumping Lunges 3x10 ea.
-Rest 60-90 sec before repeating

B1: Glute Bridge Walkout 3x8
B2: Single Leg RDL 3x12 ea.
-Rest 60-90 sec before repeating

C1: Body Saw 3x15
C2: Triceps Dips 3x12
-Rest 60-90 sec before repeating

D1: Push-ups 3x10
D2: Superman 3x10
-Rest 60-90 sec before repeating

F1: V-Ups 3x12
F2: Bird Dog 3x10 ea.
-Rest 60-90 sec before repeating

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, May 21

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

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: 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.

Exercise 1: Mountain climber x 30 seconds 
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
Exercise 4: Bicycles x 30 seconds
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
-Rest for 30 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, May 20

-Written by Hayley Halkovic, 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 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.

Pyramid Workout: 
Our scheme today is going to be 20/22/24/26/28. Perform each exercise for 20 seconds, followed by 20 seconds of rest. After the 20 second rest, perform that same exercise for 22 seconds, followed by 20 seconds of rest. Do the same scheme all the way up to 28 seconds. Move on to exercise 2 with the same format. Once you have completed all 5 exercises, repeat them again but start with 28 seconds and work down.

Exercise 1: Mountain climber
Exercise 2: Burpee
Exercise 3: Alternating Lunge Jumps
Exercise 4: Russian Twists
Exercise 5: High Plank Shoulder Tap

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. 

Tuesday, May 19

-Written by Samantha Leitzke, NASM Certified Personal Trainer.

WARM UP 
Complete each movement with minimal to no rest in between. Only go through this sequence once.

-Jumping Jacks x 25 seconds 
-Plank Jacks x 25 seconds 
-Quadruped Fire Hydrants x 25 seconds (per leg) 
-Spiderman Crawls x 25 seconds 
-Striders x 25 seconds

WORKOUT: Leg day Super Sets: 
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 10/leg 
A2: Body Weight Squats x 15
REST 60-90 seconds before moving to the next pair

B1: Cook Hip Lift x10/leg 
B2: Curtsy Lunge x10/leg 
REST 60-90 seconds before moving to the next pair

C1: Duck walk x10 
C2: Forward Bounds X10 
REST 60-90 seconds before moving to the next pair

D1: Plank jacks x20 
D2: Reverse Hypers x20

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

Monday, May 18

-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.

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: 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. 

Sunday, May 17

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, May 16

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.

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

Friday, May 15

Written by Samantha Leitzke, NASM Certified Personal Trainer  

WARM UP 
Complete each movement with minimal to no rest in between. Only go through this sequence once.

Jumping Jacks x 25 seconds 
Plank Jacks x 25 seconds 
Quadruped Fire Hydrants x 25 seconds (per leg) 
Spiderman Crawls x 25 seconds 
Striders x 25 seconds

HIIT CIRCUIT TRAINING
Preform each exercise in a single circuit for 45 seconds with 15 seconds rest/transition time in between each exercise. Preform each circuit 3 times with a 45/15 interval. After completing a single circuit, rest/hydrate for 90 seconds before moving to the next circuit.

Circuit A: 
A1: Alternating Lunge Jumps x 45 sec
A2: Glute Bridge March x 45 sec
A3: Hollow Holds x 45 sec
-REST/HYDRATE 90 SECONDS (complete circuit A 3x)

Circuit B:
B1: Mountain Climbers x2ea. and Mini Squat Jumps x2 (back & forth) x 45 sec
B2: Push Ups x 45 sec
B3: Skater Hops x 45 sec
-REST/HYDRATE 90 SECONDS (complete circuit B 3x)

Circuit C:
C1: Split Squat (right leg) x 45 sec
C2: Split Squat (left leg) x 45 sec
C3: Alternating Supermans x 45 sec
C4: Bear Crawls – Forward and Backward  x 45 sec
-REST/HYDRATE 90 SECONDS (complete circuit C 3x)

Circuit D:
D1: Windshield Wipers x 45 sec
D2: Wide Leg Sit Ups x 45 sec
D3: Walkouts x 45 sec

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, May 14

-Written by Xiaerzhate Ai Lai Ti, 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

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 60 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 x10
A2: Alternating Lunge Jumps x10 ea.

B1: Pause Jump Squat x10 
B2: Skater Hops x15 ea.

C1: Lateral Box Jump Overs x10 ea. 
C2: Alternating Toe Taps on Box x20 ea.

D1: Split Squat x12 ea. 
D2: Hip Thrust x12 ea. 

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

Wednesday, May 13

-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 x5 each
-Strider + Hip Lift + OH Reach x5 each
-Bottom Squat + Hip Lift x5 each
-Side Lying Full Arm Circles x5 each
-Strider + Hip Lift + OH Reach x5 each
-SL Downward Dog + Pigeon x5 each

Workout:
I recommend filling a backpack with water bottles and placing it on your back for the workout. Workout can be performed with no backpack as well. Take :45sec rest in Between each set of exercises.

A1: Pause Jump Squat 4x10
A2: Crossover Lunge 4x10 each

B1: Lateral Lunge 4x5 each
B2: Forward Lunge 4x5 each
B3: Reverse Lunge 4x5 each

C1: Inverted row: 3x12
C2: Push-ups 3x10
C3: Bird Dog 3x10 ea. (No backpack)

D1: Plank 3x:30sec
D2: Left Side Plank 3x:30sec
D3: Right Side Plank 3x:30sec

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, May 12

-Written by Samantha Leitzke, NASM Certified Personal Trainer.

WARM UP 
Complete each movement with minimal to no rest in between. Only go through this sequence once.

-Jumping Jacks x 25 seconds 
-Plank Jacks x 25 seconds 
-Quadruped Fire Hydrants x 25 seconds (per leg) 
-Spiderman Crawls x 25 seconds 
-Striders x 25 seconds

WORKOUT: Leg day Super Sets: 
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 10/leg 
A2: Body Weight Squats x 15
REST 60-90 seconds before moving to the next pair

B1: Cook Hip Lift x10/leg 
B2: Curtsy Lunge x10/leg 
REST 60-90 seconds before moving to the next pair

C1: Duck walk x10 
C2: Forward Bounds X10 
REST 60-90 seconds before moving to the next pair

D1: Plank jacks x20 
D2: Reverse Hypers x20

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

Monday, May 11

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.

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

Sunday, May 10

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, May 9

-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.

-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.

Circuit Style Workout
Complete each exercise with minimal to no time in between. After completing all exercises, rest for 90 seconds and repeat three to five more times.

A1: Pause Jump Squat x 30 seconds
A2: Skater Hops x 30 seconds
A3: Split Squat x30 seconds
A4: Hip Thrust x 30 seconds
A5: Push-ups x 30 seconds
A6: Superman x 30 seconds
A7: Body Saw x 30 seconds
A8: High Plank Shoulder Tap x 30 seconds
A9: Plank x 30 seconds
A10: Hollow Holds x 30 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

Friday, May 8

-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 x5 each
-Strider + Hip Lift + OH Reach x5 each
-Bottom Squat + Hip Lift x5 each
-Side Lying Full Arm Circles x5 each
-Strider + Hip Lift + OH Reach x5 each
-SL Downward Dog + Pigeon x5 each

Workout:
Supersets. Perform one exercise and then the next with no rest in-between. For example, Complete A1 and then immediately go to A2. Then rest. Repeat 3 times.

A1: Pause Jump Squat 3x10
A2: Skater Hops 3x15 each

B1: Body Saw 3x15
B2: Triceps Dips 3x12

C1: Lateral Lunge 3x8 each
C2: Forward Lunge 3x8 each
C3: Reverse Lunge 3x8 each

D1: Alternating Superman- 3x10 each side
D2: Mountain Climbers- 3x25 each side
D3: Hollow Holds- 3x:40sec

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, May 7

-Written by Ty Crisostomo, ACE Certified Personal Trainer 

Warm Up:
Perform 2 sets with minimal rest between sets and movements before moving onto the workout

W1: Dynamic Squat to Hip Up x10
W2: Walkout with pushup x8
W3: Wave Unloads x5
W4: Scorpion Reach x 5 Ea
W5: Crab Reach x5 Ea

 

Workout:
Perform each block for 2-3 sets, with minimal rest between movements and 60-90 seconds rest between sets and blocks.

 

A1: Skater hops X5ea
A2: pseudo pushups x 5
A3: fwd/back traveling crab X10 steps ea/EA

 

B1: Dive Bomber Push up x 5
B2: Loaded Beast x10
B3: PVC Bar-Breaker Superman Rows x8

 

C1: Lateral Bear Crawls x 10 steps ea
C2: Side Kick Through x5 ea
C3: Triceps Dips x10 ea

 

Cool Down: 
Hold each stretch position for 5-8 deep breaths, see ‘Belly Breathing’ on diaphragmatic breathing

Z1: Quad Reaches x8ea
Z2: Deep Lunge with Rotation x3ea
Z3: Alternating Pigeons x5ea 
Z4: Bretzel 2.0 x3ea
Z5: Child’s Pose with Lat Stretch x3ea

Wednesday, May 6

-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.

-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: 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

 

Tuesday, May 5

-Written by Xiaerzhate Ai Lai Ti, ACE Certified Personal Trainer and UREC Personal Trainer of the Year 

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

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 60 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 x10
A2: Alternating Lunge Jumps x10 ea.

B1: Pause Jump Squat x10 
B2: Skater Hops x15 ea.

C1: Lateral Box Jump Overs x10 ea. 
C2: Alternating Toe Taps on Box x20 ea.

D1: Split Squat x12 ea. 
D2: Hip Thrust x12 ea. 

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

Monday, May 4

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

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: 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.

Exercise 1: Mountain climber x 30 seconds 
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
Exercise 4: Bicycles x 30 seconds
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
-Rest for 30 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, May 3

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, May 2

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: Circuit Training
Perform this circuit 5 times, with 10 seconds of rest in between each exercise. Rest 1-2 minutes between each circuit set

Circuit:
A1: Burpees x 30-45 sec
A2: Jumping Jacks x 30-45 sec
A3: Toe touches on 8-12-inch box x 30-45 sec
A4: Mountain Climbers x 30-45 sec
A5: Couch Push-ups x 30-45 sec
A6: Mini Squat Jumps x 30-45 sec
A7: Alternating Superman x 30-45 sec
A8: Bicycles x 30-45 sec

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, May 1

-Written by Ty Crisostomo, ACE Certified Personal Trainer 

Warm Up:
Perform 2 sets with minimal rest between sets and movements before moving onto the workout

W1: Dynamic Squat to Hip Up x10
W2: Walkout with pushup x8
W3: Wave Unloads x5
W4: Scorpion Reach x 5 Ea
W5: Crab Reach x5 Ea

Workout:
Perform each block for 3 sets, with minimal rest between movements and 60-90 seconds rest between sets and blocks.

Block 1:
A1: Box Jump X5
A2: Elevated Archer Push Ups x 8 ea
A3: Feet Elevated Glute Bridge X 12
-Rest 60-90 sec

Block 2:
B1: Plyo Push up x 5 ea
B2: PVC Bar-Breaker Superman Rows x5
B3: Loaded Beast x8
-Rest 60-90 sec

Block 3:
C1: Lateral Lunge x 8 ea
C2: Forward/Backward Traveling Crab (Crab Walk) x10 steps ea/ea
C3: Low Plank with Rotation x8 ea

Cool Down:
Hold each stretch position for 5-8 deep breaths, see ‘Belly Breathing’ on diaphragmatic breathing

Z1: Quad Reaches x8ea
Z2: Deep Lunge with Rotation x3ea
Z3: Alternating Pigeons x5ea
Z4: Bretzel 2.0 x3ea
Z5: Child’s Pose with Lat Stretch x3ea

 

Thursday, April 30

-Written by Hayley Halkovic, ACE Certified Personal Trainer 

Warm Up
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.

Circuit Training:
Complete each exercise with minimal to no time in between. After completing all exercises in a set rest for 90 seconds and repeat. Complete the circuit for the total number of sets that is stated in the parenthesis.

Circuit 1 (3 times through):
A1: Step up x 10 ea.
A2: Box Jump x 12
A3: Single Leg Romanian Deadlift x 10 ea.

Circuit 2 (4 times through):
B1: Diamond Push up x 8
B2: Triceps Bench Dips x 8
B3: Mountain Climbers x 20 ea.

Circuit 3 (4 times through):
C1: Bear Crawls x 20 (10 forward/10 back)
C2: Wall sit x 30 sec
C3: Mini Squat Jumps x 30 sec

Circuit 4 (3 times through):
D1: Bicycle Crunches x 30 sec
D2: Russian Twists x 30 sec
D3: Plank Ups x 30 sec each side

Finisher: Running Intervals 
Run for 30 seconds on, walk for 30 seconds. Repeat. 10 times for 10 minutes

E1: Running Intervals x 30 sec on/30 sec off; 10 mins

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, April 29

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

Circuit Workout
Go through exercises one after the other with 60-90 seconds rest between each exercise, and 2-3 minutes rest between each set of the circuit.

A1: Box Jump to Single Leg Stick 4 x 5 e
A2: Single Leg RDL 3-4 x 15 e
A3: Squat Jumps 3-4 x 15-25 e
A4: Jumping Lunges 3-4 x 15-25 e
A5: Bicycles 3-4 x 15
A6: Superman 3-4 x 15
A7: V-Ups 3-4 x 15
A8: Bird Dog 3-4 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. 

Tuesday, April 28

Written by Hayley Halkovic, ACSM 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.
-Lateral Lunge x 10 ea.
-Push Ups of Hands Elevated Push Ups x 20

Workout Pyramid Scheme:
Our scheme today is going to be 20/22/24/26/28. Perform the first exercise for 20 seconds, followed by 10 seconds of rest. After the 10 seconds, perform that same exercise for 22 seconds, followed by 10 seconds of rest. Do the same scheme all the way up to 28 seconds. Move on to exercise 2 with the same format. Once you have completed all 5 exercises, repeat them again but start with 28 seconds and work down.

1. Pushup Crawl
2. Mini Jump Squat
3. Plank Crawl
4. Reverse Crunches
5. Burpee

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, April 27

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: 1 x 30
-Forward Skips (A-Skips): x 20 (both legs = 1)

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: Carioca Steps: 4 x 15 (ea. direction) EMOM
-rest 2 min before starting the next EMOM set

B1: Split Squat Jumps: 4 x 15 (ea. leg) EMOM
-rest 2 min before starting the next EMOM set

C1: Squat Jumps w/ Knee Tuck: 3 x 15 EMOM
-rest 2 min before starting the next EMOM set

D1: Glute Bridge March: 3 x 15 (ea. leg) EMOM
-rest 2 min before starting the next EMOM set

E1: Alternating Toe Taps: 3 x 15 (ea. leg = 1) EMOM
-rest 2 min before starting the next EMOM set

F1: Windshield Wipers: 3 x 15 (ea. direction) EMOM
-rest 2 min before starting the next EMOM set

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

Sunday, April 26

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, April 25

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: Circuit Training
Perform this circuit 5 times, with 10 seconds of rest in between each exercise. Rest 1-2 minutes between each circuit set

Circuit:
A1: Burpees x 30-45 sec
A2: Jumping Jacks x 30-45 sec
A3: Toe touches on 8-12-inch box x 30-45 sec
A4: Mountain Climbers x 30-45 sec
A5: Couch Push-ups x 30-45 sec
A6: Mini Squat Jumps x 30-45 sec
A7: Alternating Superman x 30-45 sec
A8: Bicycles x 30-45 sec

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, April 24

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.

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

Thursday, April 23

-Written by  Ramon Sodano, NSCA-CSCS Certified & Coordinator of UREC Personal Training

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: 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 4x15 EMOM
-rest 2 min before starting the next EMOM set

B1: Triceps Push Ups 4x15  EMOM
-rest 2 min before starting the next EMOM set

C1: Mountain Climbers 4x30 (15 ea.) EMOM
-rest 2 min before starting the next EMOM set

D1: V-Ups 4x20 EMOM
-rest 2 min before starting the next OTM set

E1: High Plank Shoulder Taps 4x30 (15 ea.) EMOM
-rest 2 min before starting the next EMOM set

F1: Mini Squat Jumps 3x15 EMOM
-rest 2 min before starting the next EMOM set

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, April 22

Written by Liza Skoronmaya, 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
-Child's pose with Alternating Lat Reach x 10 each
-Child's pose with T –Spine Rotation x 10 each
-Strider and Hip Lift x 10 each

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

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 (Complete 3 times)

A1: Body Weight Squat x 10
A2: Reverse Lunge x 10 ea.
A3: High Knees In Place x 40 sec
-Rest 90 sec

Circuit 2 (Complete 3 times)

B1: Reaching Single Leg Deadlift x 10 ea.
B2: Glute Bridge x 15
B3: Burpees x 20
-Rest 90 sec

Circuit 3 (Complete 3 times)

C1: Plank x 60sec
C2: Russian Twists x 60 sec
C3: V-Ups x12
-Rest 90 Sec

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. 

Tuesday, April 21

-Written by Xiaerzhate Ai Lai Ti, 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

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 60 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 x10
A2: Alternating Lunge Jumps x10 ea.

B1: Pause Jump Squat x10 
B2: Skater Hops x15 ea.

C1: Lateral Box Jump Overs x10 ea. 
C2: Alternating Toe Taps on Box x20 ea.

D1: Split Squat x12 ea. 
D2: Hip Thrust x12 ea. 

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

Monday, April 20

-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: Super Sets:
Super set (i.e., repeat one right after the other) exercises of the same letter 3 times each. Once you have performed all sets of that letter move on to the next.

A1: Rear Foot Elevated Split Squat 3x12 ea.
A2: Jumping Lunges 3x10 ea.
-Rest 60-90 sec before repeating

B1: Glute Bridge Walkout 3x8
B2: Single Leg RDL 3x12 ea.
-Rest 60-90 sec before repeating

C1: Body Saw 3x15
C2: Triceps Dips 3x12
-Rest 60-90 sec before repeating

D1: Push-ups 3x10
D2: Superman 3x10
-Rest 60-90 sec before repeating

F1: V-Ups 3x12
F2: Bird Dog 3x10 ea.
-Rest 60-90 sec before repeating

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, April 19

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, April 18

-Written by  Ramon Sodano, NSCA-CSCS Certified & Coordinator of UREC Personal Training 

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: 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. 

Friday, April 17

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.

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

Thursday, April 16

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

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: 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.

Exercise 1: Mountain climber x 30 seconds 
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
Exercise 4: Bicycles x 30 seconds
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
Exercise 3: Crossover Lunge x 30 seconds 
-Rest for 45 seconds

Exercise 1: Mountain climber x 30 seconds 
Exercise 2: Burpees x 30 seconds
-Rest for 30 seconds

Exercise 1: Mountain climber x 30 seconds 
-Rest for 30 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, April 15

-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 x5 each
-Strider + Hip Lift + OH Reach x5 each
-Bottom Squat + Hip Lift x5 each
-Side Lying Full Arm Circles x5 each
-Strider + Hip Lift + OH Reach x5 each
-SL Downward Dog + Pigeon x5 each

Workout:
I recommend filling a backpack with water bottles and placing it on your back for the workout. Workout can be performed with no backpack as well. Take :45sec rest in Between each set of exercises.

A1: Pause Jump Squat 4x10
A2: Crossover Lunge 4x10 each

B1: Lateral Lunge 4x5 each
B2: Forward Lunge 4x5 each
B3: Reverse Lunge 4x5 each

C1: Inverted row: 3x12
C2: Push-ups 3x10
C3: Bird Dog 3x10 ea. (No backpack)

D1: Plank 3x:30sec
D2: Left Side Plank 3x:30sec
D3: Right Side Plank 3x:30sec

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, April 14

-Written by Samantha Leitzke, NASM Certified Personal Trainer.

WARM UP
Complete each movement with minimal to no rest in between. Only go through this sequence once.

-Jumping Jacks x 25 seconds
-Plank Jacks x 25 seconds
-Quadruped Fire Hydrants x 25 seconds (per leg)
-Spiderman Crawls x 25 seconds
-Striders x 25 seconds

WORKOUT: Leg day Super Sets:
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 10/leg
A2: Body Weight Squats x 15
REST 60-90 seconds before moving to the next pair

B1: Cook Hip Lift x10/leg
B2: Curtsy Lunge x10/leg
REST 60-90 seconds before moving to the next pair

C1: Duck walk x10
C2: Forward Bounds X10
REST 60-90 seconds before moving to the next pair

D1: Plank jacks x20
D2: Reverse Hypers x20

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

Monday, April 13

-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.

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: 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. 

Sunday, April 12

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, April 11

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
-Child's pose with Alternating Lat Reach x 10 each
-Child's pose with T –Spine Rotation x 10 each
-Strider and Hip Lift x 10 each

Workout: Tabata's
A Tabata interval format is 8 rounds of 20 seconds of work followed by 10 seconds of rest, lasting 4 minutes. For this Tabta workout out we are doing 4 exercises per Tabata series. Thus, you will complete each exercise twice in one Tabta series. For example, in Tabata series one you will do BW squats for 20 sec, rest for 10 sec, then do 20 sec of cross over lunges, rest for 10 sec, then complete 20 sec of lateral lunges, rest for 10 sec, then complete dead bugs for 20 sec, rest for 10 sec, and then repeat that series one more time before moving on to Tabata 2. After completing Tabata 1, take a 90 second rest/recovery break and then repeat for Tabata 2.

Tabata Series 1
-Body weight squat x 20 seconds
-Crossover Lunge x 20 seconds
-Lateral Lunge x 20 seconds
-Dead bugs x 20 seconds

Tabata Series 2
-Low Plank Jacks x 20 seconds
-Low Plank and Twist x 20 seconds
-Windshield Wipers x 20 seconds
-Back Plank and knee to Chest x 20 seconds

Finisher 
Perform 30 alternating reps of each exercise, followed by 20 reps of each exercise and then 10 reps of each exercise.

-Plank Sprint x 30, 20, 10 
-Glute Bridge March x 30, 20 , 10

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, April 10

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. side
-Cat cow: x 10 (up & down = 1)

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
-Body Weight squat: x 30

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: 4 x 15 EMOM
-rest 2 min before starting the next EMOM set

B1: Bear crawls – forward and back: 3 x 20 (10 ea.) EMOM
-rest 2 min before starting the next EMOM set

C1: Bear crawls – lateral (left and right) : 3 x 20 (10 ea.) EMOM
-rest 2 min before starting the next EMOM set

D1: Lateral Lunge: 3 x 15 EMOM
-rest 2 min before starting the next EMOM set

E1: Low Plank with Rotation: 3 x 40 (20 ea.) EMOM
-rest 2 min before starting the next EMOM set

F1: Clapping Push Ups: 3 x 12 EMOM
-rest 2 min before starting the next EMOM set

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

Thursday, April 9

-Written by Xiaerzhate Ai Lai Ti, 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

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 60 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 x10
A2: Alternating Lunge Jumps x10 ea.

B1: Pause Jump Squat x10
B2: Skater Hops x15 ea.

C1: Lateral Box Jump Overs x10 ea.
C2: Alternating Toe Taps on Box x20 ea.

D1: Split Squat x12 ea.
D2: Hip Thrust x12 ea.

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

Wednesday, April 8

-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: Super Sets:
Super set (i.e., repeat one right after the other) exercises of the same letter 3 times each. Once you have performed all sets of that letter move on to the next.

A1: Rear Foot Elevated Split Squat 3x12 ea.
A2: Jumping Lunges 3x10 ea.
-Rest 60-90 sec before repeating

B1: Glute Bridge Walkout 3x8
B2: Single Leg RDL 3x12 ea.
-Rest 60-90 sec before repeating

C1: Body Saw 3x15
C2: Triceps Dips 3x12
-Rest 60-90 sec before repeating

D1: Push-ups 3x10
D2: Superman 3x10
-Rest 60-90 sec before repeating

F1: V-Ups 3x12
F2: Bird Dog 3x10 ea.
-Rest 60-90 sec before repeating

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. 

Tuesday, April 7

-Written by Hayley Halkovic, 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 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.

Pyramid Workout:
Our scheme today is going to be 20/22/24/26/28. Perform each exercise for 20 seconds, followed by 20 seconds of rest. After the 20 second rest, perform that same exercise for 22 seconds, followed by 20 seconds of rest. Do the same scheme all the way up to 28 seconds. Move on to exercise 2 with the same format. Once you have completed all 5 exercises, repeat them again but start with 28 seconds and work down.

Exercise 1: Mountain climber
Exercise 2: Burpee
Exercise 3: Alternating Lunge Jumps
Exercise 4: Russian Twists
Exercise 5: High Plank Shoulder Tap

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, April 6

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 x5 each
Strider + Hip Lift + OH Reach x5 each
Bottom Squat + Hip Lift x5 each
Side Lying Full Arm Circles x5 each
SL Downward Dog + Pigeon x5 each

Workout: Full Body
Take 1 min rest in between each set of movements. Take your body to exhaustion on the movements that require you to go until fail. Complete each series of exercises for a total of 4 sets (i.e., 4 times for each series).

A1: Push Ups- 4xFail
A2: Hollow Holds- 4x:30sec
-Rest 1 minute and repeat until you have completed this series 4 times

B1: Inverted row:- 4x12
B2: Side T-Plank- 4x:30 sec each side
B3: Spider Man Crawls- 4x10 (5 forward/5 Back) Move Slow and Controlled
-Rest 1 minute and repeat until you have completed this series 4 times

C1: Alternating Superman- 4x10 each side
C2: Mountain Climbers- 4x20 each side
C3: Dead hangs:- 4xFail
-Rest 1 minute and repeat until you have completed this series 4 times

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, April 5

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, April 4

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.

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

Friday, April 3

Written by Samantha Leitzke, NASM Certified Personal Trainer  

WARM UP 
Complete each movement with minimal to no rest in between. Only go through this sequence once.

Jumping Jacks x 25 seconds 
Plank Jacks x 25 seconds 
Quadruped Fire Hydrants x 25 seconds (per leg) 
Spiderman Crawls x 25 seconds 
Striders x 25 seconds

HIIT CIRCUIT TRAINING
Preform each exercise in a single circuit for 45 seconds with 15 seconds rest/transition time in between each exercise. Preform each circuit 3 times with a 45/15 interval. After completing a single circuit, rest/hydrate for 90 seconds before moving to the next circuit.

Circuit A: 
A1: Alternating Lunge Jumps x 45 sec
A2: Glute Bridge March x 45 sec
A3: Hollow Holds x 45 sec
-REST/HYDRATE 90 SECONDS (complete circuit A 3x)

Circuit B:
B1: Mountain Climbers x2ea. and Mini Squat Jumps x2 (back & forth) x 45 sec
B2: Push Ups x 45 sec
B3: Skater Hops x 45 sec
-REST/HYDRATE 90 SECONDS (complete circuit B 3x)

Circuit C:
C1: Split Squat (right leg) x 45 sec
C2: Split Squat (left leg) x 45 sec
C3: Alternating Supermans x 45 sec
C4: Bear Crawls – Forward and Backward  x 45 sec
-REST/HYDRATE 90 SECONDS (complete circuit C 3x)

Circuit D:
D1: Windshield Wipers x 45 sec
D2: Wide Leg Sit Ups x 45 sec
D3: Walkouts x 45 sec

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, April 2

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: Circuit Training
Perform this circuit 5 times, with 10 seconds of rest in between each exercise. Rest 1-2 minutes between each circuit set

Circuit:
A1: Burpees x 30-45 sec
A2: Jumping Jacks x 30-45 sec
A3: Toe touches on 8-12-inch box x 30-45 sec
A4: Mountain Climbers x 30-45 sec
A5: Couch Push-ups x 30-45 sec
A6: Mini Squat Jumps x 30-45 sec
A7: Alternating Superman x 30-45 sec
A8: Bicycles x 30-45 sec

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, April 1

Written by Olivia Shafer, NESTA & PTA Certified Personal Trainer 

Warm Up - Mobility
Complete this sequence with minimal or no time in between. Go through this sequence twice.

Cat Cow x 10 (up and down)
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.
HK T-Spine Rotation x 6 ea. In both HK positions (right knee up and left knee up).
Bottom Squats w Hip Lift x 10 
Transverse Squats x 10 ea.

Warm Up - Increase Heart Rate
Complete this sequence with little or no time between exercises. After the sequence rest 90 seconds before repeating the sequence a second time.

Bodyweight Squats x 10
Spiderman Crawls x 10
Bicycles x 30

Workout: Circuit Training
Complete each circuit with little or no time between the exercises. After completing a circuit rest 90 seconds and repeat the same circuit two more times for a total of 3 sets before moving on to the next circuit.

Circuit 1: Upper Body Focus
A1: High Plank Knee to Elbow x 12
A2: Renegade Row with Push Up (no dumbbells) x 10
A3: Side Plank with Rotation x 30 seconds

Circuit 2: Lower Body Focus
B1: Shoulders Elevated Glute Bridge from Couch/Coffee Table/Chair x 10
B2: Lateral Lunge x 10 ea.
B3: Reaching Single Leg Romanian Deadlift x 6 ea.

Circuit 3: Core Stability Focus
C1: Hollow Holds x 3 holds for 10 seconds each
C2: Dead Bugs x 10
C3: Russian Twists x 30 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, March 31

-Written by Hayley Halkovic, ACE Certified Personal Trainer 

Warm Up
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.

Circuit Training:
Complete each exercise with minimal to no time in between. After completing all exercises in a set rest for 90 seconds and repeat. Complete the circuit for the total number of sets that is stated in the parenthesis.

Circuit 1 (3 times through):
A1: Step up x 10 ea.
A2: Box Jump x 12
A3: Single Leg Romanian Deadlift x 10 ea.

Circuit 2 (4 times through):
B1: Diamond Push up x 8
B2: Triceps Bench Dips x 8
B3: Mountain Climbers x 20 ea.

Circuit 3 (4 times through):
C1: Bear Crawls x 20 (10 forward/10 back)
C2: Wall sit x 30 sec
C3: Mini Squat Jumps x 30 sec

Circuit 4 (3 times through):
D1: Bicycle Crunches x 30 sec
D2: Russian Twists x 30 sec
D3: Plank Ups x 30 sec each side

Finisher: Running Intervals 
Run for 30 seconds on, walk for 30 seconds. Repeat. 10 times for 10 minutes

E1: Running Intervals x 30 sec on/30 sec off; 10 mins

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, March 30

-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. side
Cat cow: x 10 (up & down = 1)

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

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: Feet elevated push ups: x 12
A2: Bicycle crunches: x 12
A3: Curtsy lunge: x 12 ea.
A4: Alternating lunge jumps: x 15 ea.

Circuit 2:
B1: Inverted row: x 12
B2: Body weight squat: x 20
B3: Depth jumps: 1 x 12
B4: Box jump: x 15

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: Push up 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. 

Sunday, March 29

Today we are going to focus on active recovery.  Below is a Controlled Articular Rotation guided series presented by John Kempf from Kempf Fitness Professional. Controlled Articular Rotations (CARs) were developed by Dr. Andreo Spina who is the owner of Functional Anatomy Seminars.  John is certified through Functional Range Conditioning (FRC) and Kinstretch which are two systems that have been developed by Dr. Andreo Spina.  CARs are a great sequence to start any warm up with, and can actually be utilized in more ways than just a warm up, but that's for another day.  With that I will let John take over.  Enjoy!

CARs Routine

Saturday, March 28

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: Circuit Format, Alternating Lower Body & Upper Body
Complete each exercise with minimal to no time in between. After completing all four exercises, rest for 90 seconds and repeat two more times for a total of 3 circuits.

Circuit 1
A1: Alternating Lunge Jumps x 10ea.
A2: Clapping Push Ups, Push Ups, Or Hands Elv. Push Ups x 15
A3: PVC (Broom Stick) Hip Hinge Practice x 15
A4: Spider Man Crawls x 20 (10 forward/10 Back)
-Rest 90 seconds and repeat

Circuit 2:
B1: Skater Hops x 45 sec
B2: Side T-Plank x 30 sec ea.
B3: Curtsy Lunge x 10 ea.
B4: Lateral Bear Crawls x 20 (10 left/10 right)
-Rest 90 seconds and repeat

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, March 27

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. 

Thursday, March 26

Warm Up (Mobility Section)
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: 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. 

Wednesday, March 25

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: As Many Reps As Possible (AMRAP)
For each movement (A1-A4/B1-B4) complete as many reps as possible within or hold (i.e., planks) for 45 sec. Rest for 15 sec then move to next movement. Once you go through movements A1-A4/B1-B4, start back at A1/B1 and go through a total of 4 times.  After completing 4 rounds rest 2 minutes before moving on to the next circuit.

Circuit 1

A1: Reverse Lunge (Right Side)
A2: Plank Jacks 
A3: Reverse Lunge (Left Side)
A4: Plank Jacks 

Circuit 2

B1: Rotational Lunge (Right Side)
B2: Frog Jumps
B3: Rotational Lunge (LeftSide)
B4: Bear Hold

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. 

Tuesday, March 24

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: 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 4x15 EMOM
-rest 2 min before starting the next EMOM set

B1: Triceps Push Ups 4x15  EMOM
-rest 2 min before starting the next EMOM set

C1: Mountain Climbers 4x30 (15 ea.) EMOM
-rest 2 min before starting the next EMOM set

D1: V-Ups 4x20 EMOM
-rest 2 min before starting the next OTM set

E1: High Plank Shoulder Taps 4x30 (15 ea.) EMOM
-rest 2 min before starting the next EMOM set

F1: Mini Squat Jumps 3x15 EMOM
-rest 2 min before starting the next EMOM set

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, March 23

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: 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. 

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