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Workout of the Day

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

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

Thursday, January 28th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

D1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
D2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D4: Eccentric Split Lunges x 5 each leg
Rest 60 seconds

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

Finisher: complete all exercise with no rest in between 

F1Spiderman crawls x10
F1Push ups x10
F1Triceps dips x10
F1: Push up + downward dog x10
F1Body saw x10
F1Pike press x10

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

Wednesday, January 27th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

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

Tuesday, January 26th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

C1: Dive Bomber Pushups x6
C1Russian Twist x20 ea.
Rest 30 seconds
C2: Dive Bomber Pushups x6
C2: Russian Twist x20 ea.

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

Rest 60 seconds

D1: Alternating Superman x8 ea.
D1: Dead bugs  x12 ea.
Rest 30 seconds
D2: Alternating Superman x8 ea.
D2Dead bugs  x12 ea.

Rest 30 seconds 
D3: Alternating Superman x8 ea.
D3Dead bugs  x12 ea.

Rest 60 seconds

Finisher: complete all exercise with no rest in between 

E1Spiderman crawls x10
E2Push ups x10
E3Triceps dips x10
E4: Push up + downward dog x10
E5Body saw x10
E6Pike press x10

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

Monday, January 25th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

Circuit 3: Lower Body 1st round 
C1: 1-foot elevated Glute Bridge x 10 ea.
C2Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15

-90 seconds rest

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

-90 seconds rest

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

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Sunday, January 24th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

D1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
D2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D4: Eccentric Split Lunges x 5 each leg
Rest 60 seconds

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

Finisher: complete all exercise with no rest in between 

F1Spiderman crawls x10
F1Push ups x10
F1Triceps dips x10
F1: Push up + downward dog x10
F1Body saw x10
F1Pike press x10

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

Saturday, January 23th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Friday, January 22th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

-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.

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

 

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Saturday, January 16th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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.

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

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

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1Rear foot elevated split squat x 10 ea. 
B1Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Thursday, January 21th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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 focus: leg

4 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise. 
A1Body weight squats x 15
Rest 30 seconds
A2: Body weight squats x 15
Rest 30 seconds
A3: Body weight squats x 15
Rest 30 seconds
A4: Body weight squats x 15
Rest 90 seconds

B1Alternating lateral lunges x 10 each side
Rest 30 seconds
B2: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B3: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B4: Alternating lateral lunges x 10 each side
Rest 90 seconds

C1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C4: Eccentric Split Lunges x 5 each leg
Rest 90 seconds

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

E1Single leg RDL reach   x 10 each leg
Rest 30 seconds
E2: Single leg RDL reach  x 10 each leg
Rest 30 seconds
E3: Single leg RDL reach  x 10 each leg
Rest 30 seconds
E4: Single leg RDL reach  x 10 each leg
Rest 30 seconds

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

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

Wednesday, January 20th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Tuesday, January 19th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

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

Monday, January 18th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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.

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

Circuit 3: Lower Body 1st round 
C1: 1-foot elevated Glute Bridge x 10 ea.
C2Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15

-90 seconds rest

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

-90 seconds rest

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

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Sunday, January 17th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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.

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

 

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Saturday, January 16th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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.

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

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

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1Rear foot elevated split squat x 10 ea. 
B1Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Friday, January 15th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

For example, if it takes 40 seconds to complete all A exercises you get 20 seconds of rest before the start of the next minute.
Odd Minutes:
A1Stair jumps x20
A2Switch climbers x10 ea. side
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

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

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

Odd Minutes:
A1:Reverse lunges  20 seconds
A2Leg lifts 20 seconds 
Rest remainder of minute
Even Minutes:
B1Russian Twist x 15 ea. 
Rest remainder of minute

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

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

Odd Minutes:
A1Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1Squat x 20
Rest remainder of minute

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

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

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

Thursday, January 14th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

D1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
D2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D4: Eccentric Split Lunges x 5 each leg
Rest 60 seconds

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

Finisher: complete all exercise with no rest in between 

F1Spiderman crawls x10
F1Push ups x10
F1Triceps dips x10
F1: Push up + downward dog x10
F1Body saw x10
F1Pike press x10

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

Wednesday, January 13th

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

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

C1: Dive Bomber Pushups x6
C1Russian Twist x20 ea.
Rest 30 seconds
C2: Dive Bomber Pushups x6
C2: Russian Twist x20 ea.

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

Rest 60 seconds

D1: Alternating Superman x8 ea.
D1: Dead bugs  x12 ea.
Rest 30 seconds
D2: Alternating Superman x8 ea.
D2Dead bugs  x12 ea.

Rest 30 seconds 
D3: Alternating Superman x8 ea.
D3Dead bugs  x12 ea.

Rest 60 seconds

Finisher: complete all exercise with no rest in between 

F1Spiderman crawls x10
F1Push ups x10
F1Triceps dips x10
F1: Push up + downward dog x10
F1Body saw x10
F1Pike press x10

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

Tuesday, January 12th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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.

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

Circuit 3: Lower Body 1st round 
C1: 1-foot elevated Glute Bridge x 10 ea.
C2Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15

-90 seconds rest

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

-90 seconds rest

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

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Monday, January 11th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

Sunday, January 10th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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.

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A1: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1Dynamic Lateral Lunge x 10
B1Duck Walk x 10 ea.
Rest 30 seconds
B2: Dynamic Lateral Lunge x 10 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Dynamic Lateral Lunge x 10
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1Dive Bomber Push Ups x 3
Rest 30 seconds
C2: Archer Push-ups x 5 ea. 
C2: Dive Bomber Push Ups x 3
Rest 30 seconds
C3: Archer Push-ups x 5 ea. 
C3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set 
D1Russian Twist x 15 ea. 
D1Reverse 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 
E1Planks x 1 minute 
E1: Alternating Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute 
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute 
E3: Alternating Superman x 10 ea.
Rest 30 seconds

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

Saturday, January 9th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

Circuit 3: Lower Body 1st round 
C1: 1-foot elevated Glute Bridge x 10 ea.
C2Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15

-90 seconds rest

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

-90 seconds rest

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

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Friday, January 8th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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 focus: leg

4 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise. 
A1Body weight squats x 15
Rest 30 seconds
A2: Body weight squats x 15
Rest 30 seconds
A3: Body weight squats x 15
Rest 30 seconds
A4: Body weight squats x 15
Rest 90 seconds

B1Alternating lateral lunges x 10 each side
Rest 30 seconds
B2: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B3: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B4: Alternating lateral lunges x 10 each side
Rest 90 seconds

C1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C4: Eccentric Split Lunges x 5 each leg
Rest 90 seconds

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

E1Single leg RDL reach   x 10 each leg
Rest 30 seconds
E2: Single leg RDL reach  x 10 each leg
Rest 30 seconds
E3: Single leg RDL reach  x 10 each leg
Rest 30 seconds
E4: Single leg RDL reach  x 10 each leg
Rest 30 seconds

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

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

Thursday, January 7th

-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.

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1: Rear foot elevated split squat x 10 ea. 
B1Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1Dive Bomber Push Ups x 3
Rest 30 seconds
C2: Archer Push-ups x 5 ea. 
C2: Dive Bomber Push Ups x 3
Rest 30 seconds
C3: Archer Push-ups x 5 ea. 
C3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set 
D1Russian Twist x 15 ea. 
D1Reverse 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 
E1Planks x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute 
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute 
E3: Alternating Superman x 10 ea.
Rest 30 seconds

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

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

Wednesday, January 6th

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

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

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

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

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

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

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

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

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

Tuesday, January 5th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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: Plyometric and Lower body strength 

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

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

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1Rear foot elevated split squat x 10 ea. 
B1Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Monday January 4th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

 

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Sunday January 3rd

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

Circuit 1: Anterior Lower Body 1st round 
A1: Eccentric Split Lunges x 5 each leg 
A2Skater Squat x10 ea.
A3: Split Squat x10 ea.
A4: Alternating lateral lunges x 10 each side
A5Reverse Crunches x15

-90 seconds rest

Circuit 1: Anterior Lower Body 2nd round
A1: Eccentric Split Lunges x 5 each leg 
A2Skater Squat x10 ea.
A3: Split Squat x10 ea.
A4: Alternating lateral lunges x 10 each side
A5Reverse Crunches x15

-90 seconds rest

Circuit 1: Anterior Lower Body 3rd round

A1: Eccentric Split Lunges x 5 each leg 
A2Skater Squat x10 ea.
A3: Split Squat x10 ea.
A4: Alternating lateral lunges x 10 each side
A5Reverse Crunches x15

-90 seconds rest

Circuit 2: Posterior lower  Body 1st round
B1: 1-foot elevated Glute Bridge x 10 ea.
B2Single leg RDL reach   x 10 each leg
B3: Split Squat x10 ea.
B4: Calf Raise x 21
B5Spiderman Crawls x10 ea. 

-90 seconds rest

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

-90 seconds rest

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

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Saturday January 2nd

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1: Rear foot elevated split squat x 10 ea. 
B1Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1Dive Bomber Push Ups x 3
Rest 30 seconds
C2: Archer Push-ups x 5 ea. 
C2: Dive Bomber Push Ups x 3
Rest 30 seconds
C3: Archer Push-ups x 5 ea. 
C3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set 
D1Russian Twist x 15 ea. 
D1Reverse 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 
E1Planks x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute 
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute 
E3: Alternating Superman x 10 ea.
Rest 30 seconds

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

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

Friday, January 1st

-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.

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

Circuit 3: Lower Body 1st round 
C1: 1-foot elevated Glute Bridge x 10 ea.
C2Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15

-90 seconds rest

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

-90 seconds rest

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

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Thursday, December 31th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

D1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
D2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
D4: Eccentric Split Lunges x 5 each leg
Rest 60 seconds

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

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

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

Wednesday, December 30th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

C1: Dive Bomber Pushups x6
C1Russian Twist x20 ea.
Rest 30 seconds
C2: Dive Bomber Pushups x6
C2: Russian Twist x20 ea.

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

Rest 60 seconds

D1: Alternating Superman x8 ea.
D1: Dead bugs  x12 ea.
Rest 30 seconds
D2: Alternating Superman x8 ea.
D2Dead bugs  x12 ea.

Rest 30 seconds 
D3: Alternating Superman x8 ea.
D3Dead bugs  x12 ea.

Rest 60 seconds

Finisher: complete all exercise with no rest in between 

F1Spiderman crawls x10
F1Push ups x10
F1Triceps dips x10
F1: Push up + downward dog x10
F1Body saw x10
F1Pike press x10

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

Tuesday, December 29th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

Workout

4 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise. 
A1Body weight squats x 15
Rest 30 seconds
A2: Body weight squats x 15
Rest 30 seconds
A3: Body weight squats x 15
Rest 30 seconds
A4: Body weight squats x 15
Rest 90 seconds

B1Alternating lateral lunges x 10 each side
Rest 30 seconds
B2: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B3: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B4: Alternating lateral lunges x 10 each side
Rest 90 seconds

C1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C4: Eccentric Split Lunges x 5 each leg
Rest 90 seconds

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

E1Single leg RDL reach   x 10 each leg
Rest 30 seconds
E2: Single leg RDL reach  x 10 each leg
Rest 30 seconds
E3: Single leg RDL reach  x 10 each leg
Rest 30 seconds
E4: Single leg RDL reach  x 10 each leg
Rest 30 seconds

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 

B1Archer Push-ups x 5 ea. 
B1Dive Bomber Push Ups x 3
Rest 30 seconds
B2: Archer Push-ups x 5 ea. 
B2: Dive Bomber Push Ups x 3
Rest 30 seconds
B3: Archer Push-ups x 5 ea. 
B3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set 
C1Russian Twist x 15 ea. 
C1Reverse Crunches x 15
Rest 30 seconds
C2: Russian Twist x 15 ea. 
C2: Reverse Crunches x 15
Rest 30 seconds
C3: Russian Twist x 15 ea. 
C3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
D1Planks x 1 minute 
D1Alternating Superman x 10 ea.
Rest 30 seconds
D2: Planks x 1 minute 
D2: Alternating Superman x 10 ea.
Rest 30 seconds
D3: Planks x 1 minute 
D3: Alternating Superman x 10 ea.
Rest 30 seconds

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

Monday, December 28th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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.

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

Circuit 3: Lower Body 1st round 
C1: 1-foot elevated Glute Bridge x 10 ea.
C2Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15

-90 seconds rest

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

-90 seconds rest

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

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cool Down

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

Sunday, December 27th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

C1: Dive Bomber Pushups x6
C1Russian Twist x20 ea.
Rest 30 seconds
C2: Dive Bomber Pushups x6
C2: Russian Twist x20 ea.

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

Rest 60 seconds

D1: Alternating Superman x8 ea.
D1: Dead bugs  x12 ea.
Rest 30 seconds
D2: Alternating Superman x8 ea.
D2Dead bugs  x12 ea.

Rest 30 seconds 
D3: Alternating Superman x8 ea.
D3Dead bugs  x12 ea.

Rest 60 seconds

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

Saturday, December 26th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

Workout
4 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise. 
A1Body weight squats x 15
Rest 30 seconds
A2: Body weight squats x 15
Rest 30 seconds
A3: Body weight squats x 15
Rest 30 seconds
A4: Body weight squats x 15
Rest 90 seconds

B1Alternating lateral lunges x 10 each side
Rest 30 seconds
B2: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B3: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B4: Alternating lateral lunges x 10 each side
Rest 90 seconds

C1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C4: Eccentric Split Lunges x 5 each leg
Rest 90 seconds

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

E1: Single leg RDL reach   x 10 each leg
Rest 30 seconds
E2Single leg RDL reach  x 10 each leg
Rest 30 seconds
E3Single leg RDL reach  x 10 each leg
Rest 30 seconds
E4Single leg RDL reach  x 10 each leg
Rest 30 seconds

Core: 

F1Leg lifts x 20 reps
Rest 30 seconds
F2: Leg lifts x 20 reps
Rest 30 seconds

G1Russian Twists x 50 reps (total)
Rest 30 seconds
G2: Russian Twists x 50 reps (total)
Rest 30 seconds

H1Bicycle crunches x 50 reps (total)
Rest 30 seconds
H2: Bicycle crunches x 50 reps (total)
Rest 30 seconds

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

Friday, December 25th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Compound set
A1Push ups  x 10
A1: Feet elevated triceps bench dips x 10 
Rest 30 Seconds
A2 Push ups  x 10
A2: Feet elevated triceps bench dips x 10 
Rest 30 Seconds
A3 Push ups  x 10
A3: Feet elevated triceps bench dips x 10 
Rest 30 Seconds

2nd Superset 
B1Dimond push ups x 5
B1Eccentric pull ups  x 5.
Rest 30 seconds
B2: Dimond push ups x 5
B2: Eccentric pull ups  x 5.
Rest 30 seconds
B3: Dimond push ups x 5
B3: Eccentric pull ups  x 5.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1Dive Bomber Push Ups x 3
Rest 30 seconds
C2: Archer Push-ups x 5 ea. 
C2: Dive Bomber Push Ups x 3
Rest 30 seconds
C3: Archer Push-ups x 5 ea. 
C3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set 
D1: Deadbugs x 15 ea. 
D1Reverse Crunches x 15
Rest 30 seconds
D2Deadbugs x 15 ea.  
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Deadbugs x 15 ea. 
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1: Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute 
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute 
E3: Alternating Superman x 10 ea.
Rest 30 seconds

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

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

 

Thursday, December 24th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A11 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1: Rear foot elevated split squat x 10 ea. 
B1Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1Dive Bomber Push Ups x 3
Rest 30 seconds
C2: Archer Push-ups x 5 ea. 
C2: Dive Bomber Push Ups x 3
Rest 30 seconds
C3: Archer Push-ups x 5 ea. 
C3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set 
D1Russian Twist x 15 ea. 
D1Reverse 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 
E1Planks x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute 
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute 
E3: Alternating Superman x 10 ea.
Rest 30 seconds

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

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

Wednesday, December 23th

-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.

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

Circuit 3: Lower Body 1st round 
C1: 1-foot elevated Glute Bridge x 10 ea.
C2Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15

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

Core: 

D1Leg lifts x 20 reps
Rest 30 seconds
D2: Leg lifts x 20 reps
Rest 30 seconds

E1Russian Twists x 40 reps (total)
Rest 30 seconds
E2: Russian Twists x 40 reps (total)
Rest 30 seconds

F1Bicycle crunches x 40 reps (total)
Rest 30 seconds
F2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

Cool Down

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

Tuesday, December 22th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

C1: Dive Bomber Pushups x6
C1Russian Twist x20 ea.
Rest 30 seconds
C2: Dive Bomber Pushups x6
C2: Russian Twist x20 ea.

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

Rest 60 seconds

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

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

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

Monday, December 21th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

Sunday, December 20th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

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

-90 seconds rest

Circuit 3: Lower Body 1st round 
C1: 1-foot elevated Glute Bridge x 10 ea.
C2Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15

Circuit 3: Lower Body 2nd round
C1: 1-foot elevated Glute Bridge x 10 ea.
C2:Skater Squat x10 ea.
C3: Split Squat x10 ea.
C4: Single leg Romanian Deadlift x10 ea.
C5Reverse Crunches x15 1st round 

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

Saturday , December 19th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

Workout
4 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise. 
A1Body weight squats x 15
Rest 30 seconds
A1: Body weight squats x 15
Rest 30 seconds
A1: Body weight squats x 15
Rest 30 seconds
A1: Body weight squats x 15
Rest 90 seconds

B1Alternating lateral lunges x 10 each side
Rest 30 seconds
B1: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B1: Alternating lateral lunges x 10 each side
Rest 30 seconds 
B1: Alternating lateral lunges x 10 each side
Rest 90 seconds

C1Eccentric Split Lunges x 5 each leg 
Rest 30 seconds
C1: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C1: Eccentric Split Lunges x 5 each leg
Rest 30 seconds
C1: Eccentric Split Lunges x 5 each leg
Rest 90 seconds

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

Core: 

E1Leg lifts x 20 reps
Rest 30 seconds
E2: Leg lifts x 20 reps
Rest 30 seconds

F1Russian Twists x 40 reps (total)
Rest 30 seconds
F2: Russian Twists x 40 reps (total)
Rest 30 seconds

G1Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2: Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Friday, December 18th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

Superset/Compound set training: 
Complete 2 exercises with no to minimum rest in between exercise, and rest around 30s following the completion of that super/compound set. Each Superset/Compound set have 3 sets. 
1st Superset
A1Squat x 20 
A1: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2: Squat x 20 
A2: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3: Squat x 20 
A3: 1 foot Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1Dynamic Lateral Lunge x 10
B1Duck Walk x 10 ea.
Rest 30 seconds
B2: Dynamic Lateral Lunge x 10 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Dynamic Lateral Lunge x 10
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1Dive Bomber Push Ups x 3
Rest 30 seconds
C2: Archer Push-ups x 5 ea. 
C2: Dive Bomber Push Ups x 3
Rest 30 seconds
C3: Archer Push-ups x 5 ea. 
C3: Dive Bomber Push Ups x 3
Rest 30 seconds

4th Compound set 
D1Russian Twist x 15 ea. 
D1Reverse 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 
E1Planks x 1 minute 
E1: Alternating Superman x 10 ea.
Rest 30 seconds
E2: Planks x 1 minute 
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Planks x 1 minute 
E3: Alternating Superman x 10 ea.
Rest 30 seconds

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

Thursday, December 17th

-written by Deep Mahein NASM Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

Wednesday, December 16th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

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

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

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

Tuesday, December 15th

-written by Ryan Ngo ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

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

Monday, December 14th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

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

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

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

Sunday, December 13th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

Saturday, December 12th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Friday, December 11th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

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

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

 

Thursday, December 10th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

A1: Dive bomber push ups x10
A2: Leg lifts x15
A3: Body weight squat x20
A4: Tricep dips x25
A5: Russian twists x30
A6: Hip thrusts x35
A7: Prone cobra row x40
A8: Reverse crunches x45
A9: Skater hops x50
A8: Reverse crunches x45
A7: Prone cobra row x40
A6Hip thrusts x35
A5Russian twists x30
A4Tricep dips x25
A3Body weight squat x20
A2Leg lifts  x15
A1Dive bomber push ups  x10

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

Wednesday, December 9th

-written by Amanda Hanon ACE Certified Personal Trainer


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

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

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

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

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

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

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

Tuesday, December 8th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

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

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

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

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

Friday, December 4th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

Thursday, December  3rd

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

Wednesday, October 28th

-written  by Emelee Field ACE Certified Personal Trainer

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

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

Workout 
Perform each exercise for the designated number of reps. Option to start a timer and keep track of the amount of time it takes you to complete all reps and exercises then perform again in next week with the goal of beating your time.
A1Jumping Jacks x 100 
B1High Knees In Place x 90 
C1: Skater Hops x 80 
D1Plank jacks x 70 
E1Crossover Lunge x 60 
F1Russian Twists x 50 
G1Body Weight Squat x 40 
H1Bicycle Crunches x 30 
I1Burpee x 20 
J1Push-ups x 10

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

Tuesday, October 27th

-written by Liza Skoromnaya ACE Certified Personal Trainer

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

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

Workout: Every Minute On The Minute (EMOM) Training
Today will be doing EMOM training which will require you to perform a certain exercise for a given amount of reps as the time runs. When you start a circuit, you must start a 4 minute timer, when the first minute starts you do your reps and if you finish you have the rest of the minute to rest. So, if you are doing 4 sets of 10reps of pushups and you finish the pushups before your minute is up you count that as a rest period. When the next minute starts you start your second set of pushups and what ever you have left in the second minute is your rest time. All the exercises are done the same way. 
A1Burpee x 12 
A2Burpee x 12 
A3Burpee x 12 
A4Burpee x 12 
Rest 2 min before starting the next EMOM set

B1Cossack Squats x 12 
B2Cossack Squats x 12 
B3Cossack Squats x 12 
B4Cossack Squats x 12 
Rest 2 min before starting the next EMOM set

C1Russian Twists x 20 
C2Russian Twists x 20 
C3Russian Twists x 20 
C4Russian Twists x 20 
Rest 2 min before starting the next EMOM set

D1Forward Lunge x 10 ea. 
D2Forward Lunge x 10 ea. 
D3Forward Lunge x 10 ea. 
D4Forward Lunge x 10 ea. 
Rest 2 min before starting the next EMOM set

E1Plank Ups x 16 
E2Plank Ups x 16 
E3Plank Ups x 16 
E4Plank Ups x 16 
Rest 2 min before starting the next EMOM set

F1Push Ups x 15 
F2Push Ups x 15 
F3Push Ups x 15 
F4Push Ups x 15 
Rest 1 min before starting the cool down.

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

Monday, October 26th

-written by Emelee Field ACE Certified Personal Trainer

Warm Up- 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.
Rest 60 seconds

Pyramid Circuit
Perform each circuit for the given amount of time followed by the given amount of rest in between each circuit. Take minimal rest in between each exercise.
Set 1
A1Burpee x 30 seconds
Rest for 30 seconds

Set 2
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds
Rest for 30 seconds

Set 3
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds
Rest for 45 seconds

Set 4
A1:Burpee x 30 seconds 
A2Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds 
A4Russian Twists x 30 seconds
Rest for 45 seconds

Set 5
A1Burpee x 30 seconds 
A2: Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds
Rest for 45 seconds

Set 6
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds
Rest for 30 seconds

Set 7
A1Burpee x 30 seconds
Rest for 30 seconds

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

Sunday, October 25th

-written by Olivia Shafer NESTA Certified Personal Trainer

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

Circuit Training:
Perform each circuit three times through with 90-120 seconds of rest between circuits. Perform each exercise with little to no rest between exercises.
Circuit A
A1Bear Hold Rotations x 6 each direction 
A11 Foot Elevated Glute Bridge x 10 each 
A1Alternating Leg Lowers x 10 each
Rest 90-120 seconds 
A2Bear Hold Rotations x 6 each direction 
A21 Foot Elevated Glute Bridge x 10 each 
A2Alternating Leg Lowers x 10 each
Rest 90-120 seconds 
A3Bear Hold Rotations x 6 each direction 
A31 Foot Elevated Glute Bridge x 10 each 
A3Alternating Leg Lowers x 10 each
Rest 90-120 seconds

Circuit B
B1Lateral Lunge + Crossover Lunge x 10 each side 
B1Cossack Squat x 6 each 
B1Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds
B2Lateral Lunge + Crossover Lunge x 10 each side 
B2Cossack Squat x 6 each 
B2Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds
B3Lateral Lunge + Crossover Lunge x 10 each side 
B3Cossack Squat x 6 each 
B3Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds

Circuit C
C1Archer Push Ups x 12 
C1Dive Bomber Push Ups x 10 
C1Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds
C2Archer Push Ups x 12 
C2Dive Bomber Push Ups x 10 
C2Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds
C3Archer Push Ups x 12 
C3Dive Bomber Push Ups x 10 
C3Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds

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

Saturday, October 24th

-written by Ryan Ngo  ACE Certified Personal Trainer

Warm up: (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: 400 meter jog x 4
A1: 50 meter sprint x 4
5 minute rest (walk)
B1: 100 meter sprints x 4
B1: 100 meter jog x 4
2 minute rest (walk)

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

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

Finisher:
1 mile jog: with minimal walking

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

Friday, October 23rd 

-written by Sophie Marshall  ACSM Certified Personal Trainer

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

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

Workout
Perform the exercises as a Tabata. Alternate between exercise 1 and 2 of each letter 8 times, with 10 seconds rest between each exercise. Take a minute rest, then move on to the next letter. 
A1Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A1Switch Climbers x 20 sec
Rest 10 seconds
A2Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A2Switch Climbers x 20 sec
Rest 10 seconds
A3Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A3Switch Climbers x 20 sec
Rest 10 seconds
A4Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A4Switch Climbers x 20 sec
Rest 10 seconds
A5Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A5Switch Climbers x 20 sec
Rest 10 seconds
A6Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A6Switch Climbers x 20 sec
Rest 10 seconds
A7Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A7Switch Climbers x 20 sec
Rest 10 seconds
A8Alternating Jumping Lunges x 20 sec
Rest 10 seconds
A8Switch Climbers x 20 sec
Rest 1 minute

B1High Knees (standing in place) x 20 sec 
Rest 10 seconds
B1Burpee x 20 sec
Rest 10 seconds 
B2High Knees (standing in place) x 20 sec 
Rest 10 seconds
B2Burpee x 20 sec
Rest 10 seconds 
B3High Knees (standing in place) x 20 sec 
Rest 10 seconds
B3Burpee x 20 sec
Rest 10 seconds 
B4High Knees (standing in place) x 20 sec 
Rest 10 seconds
B4Burpee x 20 sec
Rest 10 seconds 
B5High Knees (standing in place) x 20 sec 
Rest 10 seconds
B5: Burpee x 20 sec
Rest 10 seconds 
B6High Knees (standing in place) x 20 sec 
Rest 10 seconds
B6Burpee x 20 sec
Rest 10 seconds 
B7High Knees (standing in place) x 20 sec 
Rest 10 seconds
B7Burpee x 20 sec
Rest 10 seconds 
B8High Knees (standing in place) x 20 sec 
Rest 10 seconds
B8: Burpee x 20 sec
Rest 1 minute

C1Single Leg Deadlift x 20 sec
Rest 10 seconds
C1Jumping Jacks x 20 sec
Rest 10 seconds 
C2Single Leg Deadlift x 20 sec
Rest 10 seconds
C2Jumping Jacks x 20 sec
Rest 10 seconds 
C3Single Leg Deadlift x 20 sec
Rest 10 seconds
C3Jumping Jacks x 20 sec
Rest 10 seconds 
C4Single Leg Deadlift x 20 sec
Rest 10 seconds
C4: Jumping Jacks x 20 sec
Rest 10 seconds 
C5Single Leg Deadlift x 20 sec
Rest 10 seconds
C5Jumping Jacks x 20 sec
Rest 10 seconds 
C6Single Leg Deadlift x 20 sec
Rest 10 seconds
C6Jumping Jacks x 20 sec
Rest 10 seconds 
C7Single Leg Deadlift x 20 sec
Rest 10 seconds
C7Jumping Jacks x 20 sec
Rest 10 seconds 
C8Single Leg Deadlift x 20 sec
Rest 10 seconds
C8Jumping Jacks x 20 sec
Rest 1 minute

D1Dead bug x 20 sec
Rest 10 seconds
D1Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D2Dead bug x 20 sec
Rest 10 seconds
D2Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D3Dead bug x 20 sec
Rest 10 seconds
D3Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D4Dead bug x 20 sec
Rest 10 seconds
D4Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D5Dead bug x 20 sec
Rest 10 seconds
D5Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D6Dead bug x 20 sec
Rest 10 seconds
D6Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D7Dead bug x 20 sec
Rest 10 seconds
D7: Bird Dog-Foot Elevated x 20 sec
Rest 10 seconds
D8Dead bug x 20 sec
Rest 10 seconds
D8Bird Dog-Foot Elevated x 20 sec
Rest 1 minute

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

Thursday, October 22nd

-written by Deep Mahein  NASM Certified Personal Trainer 

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

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: Circuit Training 
Complete each exercise with minimal to no time in between. After completing all four exercises rest 60 seconds before circuit 2. Repeat all circuits 2 times each. Run through entire list then start again.
Circuit 1: Upper Body 
A1Inch Worms x 20 
A1Push Ups x 15 
A1Spiderman Crawls x 10 
A1Spiderman Push Ups x 10
Rest 60 seconds

Circuit 2: 
Core (maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!) 
B1Plank x 60s 
B1Left Side Plank x 60s 
B1Right Side Plank x 60s 
B1Supine Plank x 60s
Rest 60 seconds

Circuit 3: Upper Body 
C1Diamond Push ups x 10 
C1Push Ups x 10 
C1Pike Push Ups x 10 
C1Triceps Dips x 15
Rest 60 seconds

Circuit 4 : Core 
(maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!) 
D1Plank x 60s 
D1Left Side Plank x 60s 
D1Right Side Plank x 60s 
D1Supine Plank x 60s
Rest 60 seconds

Circuit 1: Upper Body 
A2Inch Worms x 20 
A2Push Ups x 15 
A2Spiderman Crawls x 10 
A2Spiderman Push Ups x 10
Rest 60 seconds

Circuit 2: 
Core (maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!) 
B2Plank x 60s 
B2Left Side Plank x 60s 
B2Right Side Plank x 60s 
B2Supine Plank x 60s
Rest 60 seconds

Circuit 3: Upper Body 
C2Diamond Push ups x 10 
C2Push Ups x 10 
C2Pike Push Ups x 10 
C2Triceps Dips x 15
Rest 60 seconds

Circuit 4 : Core 
(maintain plank even during transitions, don’t fall to ground until all 4 minutes are up!) 
D2Plank x 60s 
D2Left Side Plank x 60s 
D2Right Side Plank x 60s 
D2Supine Plank x 60s
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.

Wednesday, October 21st 

-written by Shawn Field NSCA Certified Personal Trainer

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

Workout:
Supersets. Perform one exercise and then the next with no rest in-between. Then rest. Repeat 3 times.
A1Split Squat x 6 each 
A1Glute Bridge March x 8 each 
A1Single Leg Romanian Deadlift x 10 each
Rest 1 minute
A2Split Squat x 6 each 
A2Glute Bridge March x 8 each 
A2Single Leg Romanian Deadlift x 10 each
Rest 1 minute
A3Split Squat x 6 each 
A3Glute Bridge March x 8 each 
A3Single Leg Romanian Deadlift x 10 each
Rest 1 minute

B1Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1Push up + knee to elbow x 10 each
Rest 20-30 seconds

C1Cossack Squat x 6 each 
C1HK Hip Flexor Pulses x 8 each 
C1Single Leg Romanian Deadlift x 10 each
Rest 1 minute
C2Cossack Squat x 6 each 
C2HK Hip Flexor Pulses x 8 each 
C2Single Leg Romanian Deadlift x 10 each
Rest 1 minute
C3Cossack Squat x 6 each 
C3HK Hip Flexor Pulses x 8 each 
C3Single Leg Romanian Deadlift x 10 each
Rest 1 minute

D1Shoulder tap plank x 6 each 
D1Body Saws x 8 
D1Plank jacks x 10
Rest 1 minute
D2Shoulder tap plank x 6 each 
D2Body Saws x 8 
D2Plank jacks x 10
Rest 1 minute
D3Shoulder tap plank x 6 each 
D3Body Saws x 8 
D3Plank jacks x 10
Rest 1 minute

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

Tuesday, October 20th

-written by Ryan Ngo ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

Finisher:
Plank Ups until failure

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

Monday, October 19th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (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.
A1Burpees: x 15 EMOM
A2Burpees: x 15 EMOM
A3Burpees: x 15 EMOM
A4Burpees: x 15 EMOM
Rest 2 min before starting the next EMOM set

B1Bear crawls – forward and back: x 20 (10 ea.) EMOM
B2Bear crawls – forward and back: x 20 (10 ea.) EMOM
B3Bear crawls – forward and back: x 20 (10 ea.) EMOM
Rest 2 min before starting the next EMOM set

C1Bear crawls – lateral (left and right) : x 20 (10 ea.) EMOM
C2Bear crawls – lateral (left and right) : x 20 (10 ea.) EMOM
C3Bear crawls – lateral (left and right) : x 20 (10 ea.) EMOM
Rest 2 min before starting the next EMOM set

D1Lateral Lunge: x 15 EMOM
D2Lateral Lunge: x 15 EMOM
D3Lateral Lunge: x 15 EMOM
Rest 2 min before starting the next EMOM set

E1Low Plank with Rotation: x 40 (20 ea.) EMOM
E2Low Plank with Rotation: x 40 (20 ea.) EMOM
E3Low Plank with Rotation: x 40 (20 ea.) EMOM
Rest 2 min before starting the next EMOM set

F1Clapping Push Ups: x 12 EMOM
F2Clapping Push Ups: x 12 EMOM
F3. Clapping Push Ups: x 12 EMOM
Rest 2 min before starting the next EMOM set

Finisher:
1 mile jog ; with minimal walking

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

Sunday, October 18th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (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. 
A1Box Jump x 6 
Rest 30 seconds
A1Backward Traveling Ape 45 seconds 
Rest 30 seconds
A1Cossack Squats 45 seconds
Rest 30 seconds
A1Dive Bomber Push Ups 45 seconds
Rest 30 seconds
A1Bear Crawls – forward and backward 45 seconds
Rest 30 seconds
A1Broad Jump x 5
Rest 30 seconds 
A1Body Saws 45 seconds
Rest 30 seconds
A1Russian Twists 45 seconds
Rest 30 seconds
A1Alternating Supermans
Rest 2-3 minutes

A2Box Jump x 6 
Rest 30 seconds
A2Backward Traveling Ape 45 seconds 
Rest 30 seconds
A2Cossack Squats 45 seconds
Rest 30 seconds
A2. Dive Bomber Push Ups 45 seconds
Rest 30 seconds
A2Bear Crawls – forward and backward 45 seconds
Rest 30 seconds
A2Broad Jump x 5
Rest 30 seconds 
A2Body Saws 45 seconds
Rest 30 seconds
A2Russian Twists 45 seconds
Rest 30 seconds
A2Alternating Supermans
Rest 2-3 minutes

A3Box Jump x 6 
Rest 30 seconds
A3Backward Traveling Ape 45 seconds 
Rest 30 seconds
A3Cossack Squats 45 seconds
Rest 30 seconds
A3Dive Bomber Push Ups 45 seconds
Rest 30 seconds
A3Bear Crawls – forward and backward 45 seconds
Rest 30 seconds
A3Broad Jump x 5
Rest 30 seconds 
A3Body Saws 45 seconds
Rest 30 seconds
A3Russian Twists 45 seconds
Rest 30 seconds
A3Alternating Supermans
Rest 2-3 minutes

A4Box Jump x 6 
Rest 30 seconds
A4Backward Traveling Ape 45 seconds 
Rest 30 seconds
A4Cossack Squats 45 seconds
Rest 30 seconds
A4Dive Bomber Push Ups 45 seconds
Rest 30 seconds
A4Bear Crawls – forward and backward 45 seconds
Rest 30 seconds
A4Broad Jump x 5
Rest 30 seconds 
A4Body Saws 45 seconds
Rest 30 seconds
A4Russian Twists 45 seconds
Rest 30 seconds
A4. Alternating Supermans
Rest 2-3 minutes

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

Saturday, October 17th

-written by Deep Mahein NASM Certified Personal Trainer

Warm Up (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 
A1Body Weight Squat x 15
A1Archer Push Ups x 5 ea. 
A1Wall Sit 1 minute 
A1Body Saw x 10 
A1Russian Twist x 20 ea.
Rest 90 Seconds
A2Body Weight Squat x 15
A2Archer Push Ups x 5 ea. 
A2Wall Sit 1 minute 
A2Body Saw x 10 
A2Russian Twist x 20 ea.
Rest 90 Seconds

Circuit 2: Upper Body 
B1Dive Bomber Pushups x 6 
B1Alternating Superman x 8 ea. 
B1Foot elevated Pike Press x 6 
B1Leg lifts x 15 
B1Leg Scissors x 20 ea.
Rest 90 seconds
B2Dive Bomber Pushups x 6 
B2Alternating Superman x 8 ea. 
B2Foot elevated Pike Press x 6 
B2Leg lifts x 15 
B2Leg Scissors x 20 ea.
Rest 90 seconds

Circuit 3: Lower Body 
C11-foot elevated Glute Bridge x 10 ea. 
C1Skater Squat x 10 ea. 
C1Split Squat x 10 ea. 
C1Single leg Romanian Deadlift x 10 ea. 
C1Reverse Crunches x 15
Rest 90 seconds
C21-foot elevated Glute Bridge x 10 ea. 
C2Skater Squat x 10 ea. 
C2Split Squat x 10 ea. 
C2Single leg Romanian Deadlift x 10 ea. 
C2Reverse Crunches x 15
Rest 90 seconds

Circuit 4: Cardio Focus 
D1Burpees x 30 seconds 
D1High Knees x 30 seconds 
D1Butt Kickers x 30 seconds 
D1Lateral Shuffle x 30 seconds (15 seconds each side)
Rest 90 seconds
D2Burpees x 30 seconds 
D2High Knees x 30 seconds 
D2Butt Kickers x 30 seconds 
D2Lateral Shuffle x 30 seconds (15 seconds each side)
Rest 90 seconds

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

Friday, October 16th

-written by Sam Leitzke NASM Certified Personal Trainer

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

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
A1Alternating lateral lunges x 20 seconds
Rest 10 seconds
A1Alternating lateral lunges x 20 seconds
Rest 10 seconds
A1Alternating lateral lunges x 20 seconds
Rest 10 seconds
A1Alternating lateral lunges x 20 seconds
Rest 10 seconds

B1High Knees x 20 seconds
Rest 10 seconds 
B1High Knees x 20 seconds
Rest 10 seconds 
B1High Knees x 20 seconds
Rest 10 seconds 
B1High Knees x 20 seconds
Rest 10 seconds

C1Mountain Climbers x 20 seconds
Rest 10 seconds
C1Mountain Climbers x 20 seconds
Rest 10 seconds
C1Mountain Climbers x 20 seconds
Rest 10 seconds
C1Mountain Climbers x 20 seconds
Rest 10 seconds

D1Over Head Split Squat x 20 seconds
Rest 10 seconds
D1Over Head Split Squat x 20 seconds
Rest 10 seconds
D1Over Head Split Squat x 20 seconds
Rest 10 seconds
D1Over Head Split Squat x 20 seconds
Rest 10 seconds

E1Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E1Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E1Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E1Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds

A2Alternating lateral lunges x 20 seconds
Rest 10 seconds
A2Alternating lateral lunges x 20 seconds
Rest 10 seconds
A2Alternating lateral lunges x 20 seconds
Rest 10 seconds
A2Alternating lateral lunges x 20 seconds
Rest 10 seconds

B2High Knees x 20 seconds
Rest 10 seconds 
B2High Knees x 20 seconds
Rest 10 seconds 
B2High Knees x 20 seconds
Rest 10 seconds 
B2High Knees x 20 seconds
Rest 10 seconds

C2Mountain Climbers x 20 seconds
Rest 10 seconds
C2Mountain Climbers x 20 seconds
Rest 10 seconds
C2Mountain Climbers x 20 seconds
Rest 10 seconds
C2Mountain Climbers x 20 seconds
Rest 10 seconds

D2Over Head Split Squat x 20 seconds
Rest 10 seconds
D2Over Head Split Squat x 20 seconds
Rest 10 seconds
D2Over Head Split Squat x 20 seconds
Rest 10 seconds
D2Over Head Split Squat x 20 seconds
Rest 10 seconds

E2Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E2Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E2Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E2Spiderman 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
A3Alternating lateral lunges x 20 seconds
Rest 10 seconds
A3Alternating lateral lunges x 20 seconds
Rest 10 seconds
A3Alternating lateral lunges x 20 seconds
Rest 10 seconds

B3High Knees x 20 seconds
Rest 10 seconds 
B3High Knees x 20 seconds
Rest 10 seconds 
B3High Knees x 20 seconds
Rest 10 seconds 
B3High Knees x 20 seconds
Rest 10 seconds

C3Mountain Climbers x 20 seconds
Rest 10 seconds
C3Mountain Climbers x 20 seconds
Rest 10 seconds
C3Mountain Climbers x 20 seconds
Rest 10 seconds
C3Mountain Climbers x 20 seconds
Rest 10 seconds

D3Over Head Split Squat x 20 seconds
Rest 10 seconds
D3Over Head Split Squat x 20 seconds
Rest 10 seconds
D3Over Head Split Squat x 20 seconds
Rest 10 seconds
D3Over Head Split Squat x 20 seconds
Rest 10 seconds

E3Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E3Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E3Spiderman push ups or Normal push ups (knees up or down) x 20 seconds
Rest 10 seconds
E3Spiderman 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, October 15th

-written  by Shawn Field NSCA Certified Personal Trainer

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

Workout:
No rest in between the same sets of exercises. Do A1 and then A2 back to back for all 5 sets; then rest 90 sec before the B workouts.
A1Pause Jump Squat x 5 
A2Crossover Lunge x 10 each

A1Pause Jump Squat x 5 
A2Crossover Lunge x 10 each

A1Pause Jump Squat x 5 
A2Crossover Lunge x 10 each

A1Pause Jump Squat x 5 
A2Crossover Lunge x 10 each

A1Pause Jump Squat x 5 
A2Crossover Lunge x 10 each
Rest 90 seconds

B1Lateral Lunge x 8 each 
B2Forward Lunge x 8 each 
B3Reverse Lunge x 8 each

B1Lateral Lunge x 8 each 
B2Forward Lunge x 8 each 
B3Reverse Lunge x 8 each

B1Lateral Lunge x 8 each 
B2Forward Lunge x 8 each 
B3Reverse Lunge x 8 each

B1Lateral Lunge x 8 each 
B2Forward Lunge x 8 each 
B3Reverse Lunge x 8 each
Rest 90 seconds

C1Inverted row x 15 
C2Push-ups x 15 
C3Bird Dog x 15 each

C1Inverted row x 15 
C2Push-ups x 15 
C3Bird Dog x 15 each

C1Inverted row x 15 
C2Push-ups x 15 
C3Bird Dog x 15 each
Rest 90 seconds

D1Plank x 45 sec 
D2Left Side Plank x 45 sec 
D3Right Side Plank x 45 sec

D1: Plank x 45 sec 
D2Left Side Plank x 45 sec 
D3Right Side Plank x 45 sec

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

Wednesday, October 14th

-written by Steven Fernandez ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

Tuesday, October 13th

-written By Ramon Sodano FED Assistant Coordinator

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

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

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

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

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

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

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

Monday, October 12th 

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

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. 

Sunday October 11th

– Written by Ryan Ngo ACE Certified Personal Trainer

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

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


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


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.

Saturday, October 10th

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

Warm Up (Mobility)

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

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

Warm Up (Increase Heart Rate)

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

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

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

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

-90 seconds rest

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

-90 seconds rest

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

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

Friday, October 9th

-Written by Kayleigh Bartlett, ACE Certified Personal Trainer 

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

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. 

Thursday, October 8th

Written by Deep Mahein, NASM Certified Personal Trainer 

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

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

Wednesday October 7th 

-written by Deep Mahein NASM Certified Personal Trainer

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

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

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

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

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

Tuesday October 6th

-written by Ben Wakaba NASM Certified Personal Trainer

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

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

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

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


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

Monday October 5th

-written by Xiaerzhate Ailiti ACE Certified Personal Trainer

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

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

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

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

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


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

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

Sunday October 4th

-written by Steven Fernandez ACE Certified Personal Trainer

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

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

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

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

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

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

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

Saturday October 3rd

-written by Shawn Field NSCA Certified Personal Trainer

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.
A1Split Squat x 15 each 
A1Single Leg Romanian Deadlift x 15 each
Rest 60 seconds
A2Split Squat x 15 each 
A2Single Leg Romanian Deadlift x 15 each
Rest 60 seconds 
A3Split Squat x 15 each 
A3Single Leg Romanian Deadlift x 15 each
Rest 60 seconds

B1Push up + knee to elbow x 15 each 
B1Shoulder tap plank x 15 each
Rest 60 seconds
B2Push up + knee to elbow x 15 each 
B2Shoulder tap plank x 15 each
Rest 60 seconds
B3Push up + knee to elbow x 15 each 
B3Shoulder tap plank x 15 each
Rest 60 seconds

C1Cossack Squat x 15 each 
C1HK Hip Flexor Pulses x 15 each 
C1Glute Bridge March x 15 each
Rest 60 seconds
C2Cossack Squat x 15 each 
C2HK Hip Flexor Pulses x 15 each 
C2Glute Bridge March x 15 each
Rest 60 seconds
C3Cossack Squat x 15 each 
C3HK Hip Flexor Pulses x 15 each 
C3Glute Bridge March x 15 each
Rest 60 seconds

D1Alternating Superman x 15 each side 
D1Body Saws x 15 
D1Plank jacks x 15
Rest 60 seconds
D2Alternating Superman x 15 each side 
D2Body Saws x 15 
D2Plank jacks x 15
Rest 60 seconds
D3Alternating Superman x 15 each side 
D3Body Saws x 15 
D3Plank jacks x 15
Rest 60 seconds

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

Friday October 2nd

-written by Emelee Field ACE Certified Personal Trainer

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

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.
A1Burpee x 45 seconds
Rest 15 seconds
A1Alternating Lunge Jumps x 45 seconds 
Rest 15 seconds
A1Butt Kickers x 45 seconds
Rest 15 seconds
A1Skater Hops x 45 seconds 
Rest 15 seconds
A1Alternating Curtsy Lunge x 45 seconds 
Rest 15 seconds
A1Wall Sit x 45 seconds 
Rest 15 seconds
A1Body Saws x 45 seconds 
Rest 15 seconds
A1Triceps Push Ups x 45 seconds 
Rest 15 seconds
A1Glute Bridge March x 45 seconds 
Rest 15 seconds
A1Body Weight Squat x 45 seconds
Rest 15 seconds
A1Plank jacks x 45 seconds
Rest 15 seconds
A1Plank Ups x 45 seconds 
Rest 15 seconds
A1Reverse Crunches x 45 seconds 
Rest 15 seconds
A1Windshield Wipers x 45 seconds
Rest 15 seconds

A2Burpee x 45 seconds
Rest 15 seconds
A2Alternating Lunge Jumps x 45 seconds 
Rest 15 seconds
A2Butt Kickers x 45 seconds
Rest 15 seconds
A2Skater Hops x 45 seconds 
Rest 15 seconds
A2Alternating Curtsy Lunge x 45 seconds 
Rest 15 seconds
A2Wall Sit x 45 seconds 
Rest 15 seconds
A2Body Saws x 45 seconds 
Rest 15 seconds
A2Triceps Push Ups x 45 seconds 
Rest 15 seconds
A2Glute Bridge March x 45 seconds 
Rest 15 seconds
A2Body Weight Squat x 45 seconds
Rest 15 seconds
A2Plank jacks x 45 seconds
Rest 15 seconds 
A2Plank Ups x 45 seconds 
Rest 15 seconds
A2Reverse Crunches x 45 seconds 
Rest 15 seconds
A2Windshield Wipers x 45 seconds
Rest 15 seconds

A3Burpee x 45 seconds
Rest 15 seconds
A3Alternating Lunge Jumps x 45 seconds 
Rest 15 seconds
A3Butt Kickers x 45 seconds
Rest 15 seconds
A3Skater Hops x 45 seconds 
Rest 15 seconds
A3Alternating Curtsy Lunge x 45 seconds 
Rest 15 seconds
A3Wall Sit x 45 seconds 
Rest 15 seconds
A3Body Saws x 45 seconds 
Rest 15 seconds
A3Triceps Push Ups x 45 seconds 
Rest 15 seconds
A3Glute Bridge March x 45 seconds 
Rest 15 seconds
A3Body Weight Squat x 45 seconds
Rest 15 seconds
A3Plank jacks x 45 seconds
Rest 15 seconds 
A3Plank Ups x 45 seconds 
Rest 15 seconds
A3Reverse Crunches x 45 seconds 
Rest 15 seconds
A3Windshield Wipers x 45 seconds
Rest 15 seconds

A4Burpee x 45 seconds
Rest 15 seconds
A4Alternating Lunge Jumps x 45 seconds 
Rest 15 seconds
A4Butt Kickers x 45 seconds
Rest 15 seconds
A4Skater Hops x 45 seconds 
Rest 15 seconds
A4Alternating Curtsy Lunge x 45 seconds 
Rest 15 seconds
A4Wall Sit x 45 seconds 
Rest 15 seconds
A4Body Saws x 45 seconds 
Rest 15 seconds
A4Triceps Push Ups x 45 seconds 
Rest 15 seconds
A4Glute Bridge March x 45 seconds 
Rest 15 seconds
A4Body Weight Squat x 45 seconds
Rest 15 seconds
A4Plank jacks x 45 seconds
Rest 15 seconds 
A4Plank Ups x 45 seconds 
Rest 15 seconds
A4Reverse Crunches x 45 seconds 
Rest 15 seconds
A4Windshield Wipers x 45 seconds
Rest 15 seconds

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

Thursday October 1st

-written by Eddie Rojas NASM Certified Personal Trainer

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

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

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

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

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

Wednesday September 30th

-written by Ryan Ngo ACE Certified Personal Trainer

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

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

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

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

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

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

Finisher:
Push Ups until failure

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

Tuesday September 29th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

Monday September 28th

 -written by Deep Mahein, NASM Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

Sunday September 27th

-Written by Emelee Field, ACE Certified Personal Trainer 

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

-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

Saturday September 26th 

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

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 September 25th 

written by Steven Fernandez ACE Certified Personal Trainer

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

Workout
3 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise. 
A1Body weight squats x 12
Rest 30 seconds
A1Body weight squats x 12
Rest 30 seconds
A1Body weight squats x 12
Rest 30 seconds
A1: Body weight squats x 12
Rest 90 seconds

B1Alternating lateral lunges x 12 each side
Rest 30 seconds
B1Alternating lateral lunges x 12 each side
Rest 30 seconds 
B1Alternating lateral lunges x 12 each side
Rest 30 seconds 
B1Alternating lateral lunges x 12 each side
Rest 90 seconds

C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A2Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2Body weight squats x 12
Rest 30 seconds
A2Body weight squats x 12
Rest 90 seconds

B2Alternating lateral lunges x 12 each side
Rest 30 seconds
B2Alternating lateral lunges x 12 each side
Rest 30 seconds 
B2Alternating lateral lunges x 12 each side
Rest 30 seconds 
B2Alternating lateral lunges x 12 each side
Rest 90 seconds

C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 90 seconds

B3Alternating lateral lunges x 12 each side
Rest 30 seconds
B3Alternating lateral lunges x 12 each side
Rest 30 seconds 
B3Alternating lateral lunges x 12 each side
Rest 30 seconds 
B3Alternating lateral lunges x 12 each side
Rest 90 seconds

C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 90 seconds

Core: 
D1High plank shoulder taps 40 reps total
Rest 30 seconds

E1Leg lifts x 20 reps
Rest 30 seconds
E2Leg lifts x 20 reps
Rest 30 seconds

F1Russian Twists x 40 reps (total)
Rest 30 seconds
F2Russian Twists x 40 reps (total)
Rest 30 seconds

G1Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Thursday September 24th

-written by Sophie Marshall ACSM Certified Personal Trainer 

Warm Up (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.
A1Box Jump with Single Leg Split x 3 each leg 
A1Body Weight Squats x 15 
Rest 1-2 minutes
A2Box Jump with Single Leg Split x 3 each leg 
A2Body Weight Squats x 15 
Rest 1-2 minutes
A3Box Jump with Single Leg Split x 3 each leg 
A3Body Weight Squats x 15 
Rest 1.5-2 minutes

B1Alternating Lunge Jumps x 5 each leg 
B1Single Leg RDLs x 10 each leg
Rest 1-2 minutes
B2Alternating Lunge Jumps x 5 each leg 
B2Single Leg RDLs x 10 each leg
Rest 1-2 minutes
B3Alternating Lunge Jumps x 5 each leg 
B3Single Leg RDLs x 10 each leg
Rest 1.5-2 minutes

C1Plyo Push-ups (Do with hands elevated to make easier) x 5 
C2Archer Push-ups x 8 each side
Rest 1.5-2 minutes

D1Russian Twists x 15 each side 
D1Alternating Supermans x 15 each side
Rest 1-2 minutes
D2Russian Twists x 15 each side 
D2Alternating Supermans x 15 each side
Rest 1.5-2 minutes

E1V-Ups x 15 
E1Bird Dogs – Foot Elevated x 15
Rest 1-2 minutes
E2V-Ups x 15 
E2Bird Dogs – Foot Elevated x 15
Rest 1.5-2 minutes

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

Wednesday September 23rd

-written by Shawn Field NSCA Certified Personal Trainer

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.
A1Split Squat x 6 each 
A1Glute Bridge March x 8 each 
A1Single Leg Romanian Deadlift x 10 each
Rest 1 minute
A2Split Squat x 6 each 
A2Glute Bridge March x 8 each 
A2Single Leg Romanian Deadlift x 10 each
Rest 1 minute
A3Split Squat x 6 each 
A3Glute Bridge March x 8 each 
A3Single Leg Romanian Deadlift x 10 each
Rest 1 minute

B1Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1Push up + knee to elbow x 10 each
Rest 20-30 seconds

C1Cossack Squat x 6 each 
C1HK Hip Flexor Pulses x 8 each 
C1Single Leg Romanian Deadlift x 10 each
Rest 1 minute
C2Cossack Squat x 6 each 
C2HK Hip Flexor Pulses x 8 each 
C2Single Leg Romanian Deadlift x 10 each
Rest 1 minute
C3Cossack Squat x 6 each 
C3HK Hip Flexor Pulses x 8 each 
C3Single Leg Romanian Deadlift x 10 each
Rest 1 minute

D1Shoulder tap plank x 6 each 
D1Body Saws x 8 
D1Plank jacks x 10
Rest 1 minute
D2Shoulder tap plank x 6 each 
D2Body Saws x 8 
D2Plank jacks x 10
Rest 1 minute
D3Shoulder tap plank x 6 each 
D3Body Saws x 8 
D3Plank jacks x 10
Rest 1 minute

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

Tuesday September 22nd

-written by Eddie Rojas NASM Certified Personal Trainer

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

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

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

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

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

Monday September 21st

-written by Ryan Ngo ACE Certified Personal Trainer

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

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

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

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

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

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

Finisher:
Jump Rope until failure

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

Sunday September 20th

-written by Deep Mahein NASM Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

Saturday September 19th

-written by Amanda Hanon ACE Certified Personal Trainer

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

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

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

Friday September 18th 

-written by Steven Fernandez ACE Certified Personal Trainer 

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

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

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

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

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

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

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

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

Thursday September 17th

-written by Sam Leitzke NASM Certified Personal Trainer

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

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

Wednesday September 16th

-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

Tuesday September 15th

-written  by Olivia Shafer NESTA Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Monday September 14th

-written by Emelee Field ACE Certified Personal Trainer

Warm Up (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

Sunday September 13th

-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

Saturday September 12th

-written by Liza Skoromnaya ACE Certified Personal Trainer

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

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

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

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

Friday September 11th

-written by Steven Fernandez ACE Certified Personal Trainer

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

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

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

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

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

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

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

Thursday September 10th 

-written by Liza Skoromnaya ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

Wednesday September 9th

-written by Olivia Shafer NESTA Certified Personal Trainer

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

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

CIRCUIT TRAINING – PYRAMID
For the first set, complete 20 reps for each exercise with little to no rest between exercises. Then rest 90 seconds to 3 minutes before completing the second set. For the second set, complete 15 reps for each exercise. Rest 90 seconds to 3 minutes. For the third set, complete 12 reps for each exercise. 
A1: Body Saws x 20 
A1: Push Ups x 20
A1: Side Plank Holds x 20
A1: Glute Bridges March x 20
A1Alternating Lateral Lunges  x 20
A1: Single Leg Romanian Deadlift x 20
A1: Alternating Supermans x 20
A1: Prone Cobra Row x 20
Rest 90 -180 seconds

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

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

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

Tuesday September 8th

-written by Ryan Ngo ACE Certified Personal Trainer

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

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: 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 2. Repeat both circuits a total of 4 times each.
Circuit 1 
A1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
A1: Alternating Lateral Lunges: x 12 ea. leg 
A1: Body Weight Single Leg Deadlift: x 12 ea. leg
Rest 60 seconds
Circuit 1 
B1: Plyo Push Ups: x 15 
B1: Pike Press x 12 
B1: Feet Elevated Tricep Dips: x 12
Rest 60 seconds

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

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

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

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

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

Monday September 7th 

-written by Sophie Marshall ACSM Certified Personal Trainer

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

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

Workout
Perform the exercises as a circuit; one after the other. Take 20-30 seconds rest in between exercises, and 2-3 minutes rest between sets of the circuit. Perform 3-4 sets. 
A1Single Leg Jumps on Box with Leg Drive (switch legs each time) x 30 sec
Rest 20-30 seconds
A1Push-up Crawl x 30-45 sec 
Rest 20-30 seconds
A1Squat Jumps x 30-45 sec 
Rest 20-30 seconds
A1Body Saws x 30-45 sec
Rest 20-30 seconds
A1PVC Bar-Breaker Superman Row x 30-45 sec 
Rest 20-30 seconds
A1Russian Twists x 30-45 sec 
Rest 20-30 seconds
A1Snow Angels x 30-45 sec 
Rest 20-30 seconds
A1: V-Ups x 30-45 sec
Rest 20-30 seconds
A1Wall Sit x 30-45 sec
Rest 2-3 minutes

A2Single Leg Jumps on Box with Leg Drive (switch legs each time) x 30 sec 
Rest 20-30 seconds
A2Push-up Crawl x 30-45 sec 
Rest 20-30 seconds
A2Squat Jumps x 30-45 sec 
Rest 20-30 seconds
A2Body Saws x 30-45 sec
Rest 20-30 seconds
A2PVC Bar-Breaker Superman Row x 30-45 sec 
Rest 20-30 seconds
A2Russian Twists x 30-45 sec 
Rest 20-30 seconds
A2Snow Angels x 30-45 sec 
Rest 20-30 seconds
A2V-Ups x 30-45 sec
Rest 20-30 seconds
A2Wall Sit x 30-45 sec
Rest 2-3 minutes

A3Single Leg Jumps on Box with Leg Drive (switch legs each time) x 30 sec 
Rest 20-30 seconds
A3Push-up Crawl x 30-45 sec 
Rest 20-30 seconds
A3Squat Jumps x 30-45 sec 
Rest 20-30 seconds
A3Body Saws x 30-45 sec
Rest 20-30 seconds
A3PVC Bar-Breaker Superman Row x 30-45 sec 
Rest 20-30 seconds
A3Russian Twists x 30-45 sec 
Rest 20-30 seconds
A3Snow Angels x 30-45 sec 
Rest 20-30 seconds
A3V-Ups x 30-45 sec
Rest 20-30 seconds
A3: Wall Sit x 30-45 sec
Rest 2-3 minutes

A4Single Leg Jumps on Box with Leg Drive (switch legs each time) x 30 sec 
Rest 20-30 seconds
A4Push-up Crawl x 30-45 sec 
Rest 20-30 seconds
A4Squat Jumps x 30-45 sec 
Rest 20-30 seconds
A4Body Saws x 30-45 sec
Rest 20-30 seconds
A4PVC Bar-Breaker Superman Row x 30-45 sec 
Rest 20-30 seconds
A4Russian Twists x 30-45 sec 
Rest 20-30 seconds
A4Snow Angels x 30-45 sec 
Rest 20-30 seconds
A4V-Ups x 30-45 sec
Rest 20-30 seconds
A4Wall Sit x 30-45 sec
Rest 2-3 minutes

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

Sunday September 6th

-written by Deep Mahein NASM Certified Personal Trainer

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: 21’s 
Training Method With this training approach you take the exercise and break it into 3 different ranges of motion and complete 7 reps in each motion (for a total of 21 reps). For example, with a push up you would complete 7 reps of a small push off the ground, then 7 reps of half a pushup and lastly 7 sets of a full pushup. Therefore, with 21 training, the three ranges of motion are the lower half rep, upper half rep, and then complete full rep. Transition right into next range of motion and after each 21-rep set is complete take 30-45 second break. Manipulate the range of motion, squeeze the muscles, and get to work. Repeat circuit 2 times total.
A1Body Weight Squat x 21’s
Rest 30-45 seconds
A1Calf Raise x 21’s
Rest 30-45 seconds 
A1Glute Bridge x 21’s
Rest 30-45 seconds 
A1HK Hamstring Short Range Contraction (SRC) x 21's
Rest 60 seconds 
A1Supermans x 21’s
Rest 30-45 seconds 
A1Body Saws x 21’s
Rest 30-45 seconds 
A1Hanging Leg Raises x 21’s
Rest 30-45 seconds 
A1Inverted Row x 21’s
Rest 60 seconds
A1Sit ups x 21’s 
A1Leg Lifts x 21’s
Rest 2 minutes

A2Body Weight Squat x 21’s
Rest 30-45 seconds
A2Calf Raise x 21’s
Rest 30-45 seconds 
A2Glute Bridge x 21’s
Rest 30-45 seconds 
A2HK Hamstring Short Range Contraction (SRC) x 21's
Rest 60 seconds 
A2Supermans x 21’s
Rest 30-45 seconds 
A2Body Saws x 21’s
Rest 30-45 seconds 
A2Hanging Leg Raises x 21’s
Rest 30-45 seconds 
A2Inverted Row x 21’s
Rest 60 seconds
A2Sit ups x 21’s 
A2Leg Lifts x 21’s
Rest 2 minutes

Cardio:
Rest is the walk back to the start line between exercises. Full rest at the end of 4th exercise for 60 seconds before beginning circuit again. Complete this circuit 4 times total. 
B1Forward Skips (A-Skips) x 10 yards 
B1Lateral Skips (Right) x 10 yards 
B1Lateral Skips (Left) x 10 yards 
B1Reverse Skips x 10 yards
Rest 60 seconds

B2Forward Skips (A-Skips) x 10 yards 
B2Lateral Skips (Right) x 10 yards 
B2Lateral Skips (Left) x 10 yards 
B2Reverse Skips x 10 yards
Rest 60 seconds

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

Saturday September 5th

-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:
Full Body. Take :30sec rest in-between each set of movements. There is a lot of volume today so push through on those 20’s.
A1Bodyweight Squats x10
A1Spiderman Crawls x 5 each
A1Bicycles x 5 each
Rest 30 seconds

A2Bodyweight Squats x10
A2Spiderman Crawls x 5 each
A2Bicycles x 5 each
Rest 30 seconds

A3Bodyweight Squats x10
A3Spiderman Crawls x 5 each
A3: Bicycles x 5 each
Rest 30 seconds

B1Split Squat x 5 each
B1Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

B2Split Squat x 5 each
B2Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

B3Split Squat x 5 each
B3Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

C1Hollow Holds x15 seconds 
C1Dead Bugs x 8 each (same side) 
C1Russian Twists x 8 each
Rest 30 seconds

C2Hollow Holds x15 seconds 
C2Dead Bugs x 8 each (same side) 
C2Russian Twists x 8 each
Rest 30 seconds

C3Hollow Holds x15 seconds 
C3Dead Bugs x 8 each (same side) 
C3Russian Twists x 8 each
Rest 30 seconds

D1Alternating Superman x 15 each side 
D1Body Saws x 15
D1Plank jacks x 15
Rest 30 seconds

D2Alternating Superman x 15 each side 
D2Body Saws x 15
D2Plank jacks x 15
Rest 30 seconds

D3Alternating Superman x 15 each side 
D3: Body Saws x 15
D3Plank jacks x 15
Rest 30 seconds

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

Friday September 4th 

-written by Steven Fernandez ACE Certified Personal Trainer

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

Workout
3 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise. 
A1Body weight squats x 12
Rest 30 seconds
A1Body weight squats x 12
Rest 30 seconds
A1Body weight squats x 12
Rest 30 seconds
A1: Body weight squats x 12
Rest 90 seconds

B1Alternating lateral lunges x 12 each side
Rest 30 seconds
B1Alternating lateral lunges x 12 each side
Rest 30 seconds 
B1Alternating lateral lunges x 12 each side
Rest 30 seconds 
B1Alternating lateral lunges x 12 each side
Rest 90 seconds

C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A2Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2Body weight squats x 12
Rest 30 seconds
A2Body weight squats x 12
Rest 90 seconds

B2Alternating lateral lunges x 12 each side
Rest 30 seconds
B2Alternating lateral lunges x 12 each side
Rest 30 seconds 
B2Alternating lateral lunges x 12 each side
Rest 30 seconds 
B2Alternating lateral lunges x 12 each side
Rest 90 seconds

C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 90 seconds

B3Alternating lateral lunges x 12 each side
Rest 30 seconds
B3Alternating lateral lunges x 12 each side
Rest 30 seconds 
B3Alternating lateral lunges x 12 each side
Rest 30 seconds 
B3Alternating lateral lunges x 12 each side
Rest 90 seconds

C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 90 seconds

Core: 
D1High plank shoulder taps 40 reps total
Rest 30 seconds

E1Leg lifts x 20 reps
Rest 30 seconds
E2Leg lifts x 20 reps
Rest 30 seconds

F1Russian Twists x 40 reps (total)
Rest 30 seconds
F2Russian Twists x 40 reps (total)
Rest 30 seconds

G1Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Thursday September 3rd

-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.
Rest 60 seconds

Pyramid Circuit
Perform each circuit for the given amount of time followed by the given amount of rest in between each circuit. Take minimal rest in between each exercise.
Set 1
A1Burpee x 30 seconds
Rest for 30 seconds

Set 2
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds
Rest for 30 seconds

Set 3
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds
Rest for 45 seconds

Set 4
A1:Burpee x 30 seconds 
A2Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds 
A4Russian Twists x 30 seconds
Rest for 45 seconds

Set 5
A1Burpee x 30 seconds 
A2: Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds
Rest for 45 seconds

Set 6
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds
Rest for 30 seconds

Set 7
A1Burpee x 30 seconds
Rest for 30 seconds

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

Wednesday September 2nd

-written by Xiaerzhate Ailaiti ACE Certified Personal Trainer

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

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
A1Squat x 20 Foot 
A1Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A2Squat x 20 Foot 
A2Elevated Glute Bridges x 15 ea.
Rest 30 Seconds
A3Squat x 20 Foot 
A3Elevated Glute Bridges x 15 ea.
Rest 30 Seconds

2nd Superset 
B1Dynamic Lateral Lunge x 15 
B1Duck Walk x 15 ea.
Rest 30 seconds
B2Dynamic Lateral Lunge x 15 
B2Duck Walk x 15 ea.
Rest 30 seconds
B3Dynamic Lateral Lunge x 15 
B3Duck Walk x 15 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1Dive Bomber Push Ups x 10
Rest 30 seconds
C2Archer Push-ups x 5 ea. 
C2Dive Bomber Push Ups x 10
Rest 30 seconds
C3Archer Push-ups x 5 ea. 
C3Dive Bomber Push Ups x 10
Rest 30 seconds

4th Compound set 
D1Russian Twist x 15 ea. 
D1Reverse Crunches x 15
Rest 30 seconds
D2Russian Twist x 15 ea. 
D2Reverse Crunches x 15
Rest 30 seconds
D3Russian Twist x 15 ea. 
D3Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Planks x 1 minute 
E1Superman x 10 ea.
Rest 30 seconds
E2Planks x 1 minute 
E2Superman x 10 ea.
Rest 30 seconds
E3Planks x 1 minute 
E3Superman x 10 ea.
Rest 30 seconds

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

Tuesday September 1st

-written by Liza Skoromnaya ACE Certified Personal Trainer

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

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

Workout: Every Minute On The Minute (EMOM) Training
Today will be doing EMOM training which will require you to perform a certain exercise for a given amount of reps as the time runs. When you start a circuit, you must start a 4 minute timer, when the first minute starts you do your reps and if you finish you have the rest of the minute to rest. So, if you are doing 4 sets of 10reps of pushups and you finish the pushups before your minute is up you count that as a rest period. When the next minute starts you start your second set of pushups and what ever you have left in the second minute is your rest time. All the exercises are done the same way. 
A1Burpee x 12 
A2Burpee x 12 
A3Burpee x 12 
A4Burpee x 12 
Rest 2 min before starting the next EMOM set

B1Cossack Squats x 12 
B2Cossack Squats x 12 
B3Cossack Squats x 12 
B4Cossack Squats x 12 
Rest 2 min before starting the next EMOM set

C1Russian Twists x 20 
C2Russian Twists x 20 
C3Russian Twists x 20 
C4Russian Twists x 20 
Rest 2 min before starting the next EMOM set

D1Forward Lunge x 10 ea. 
D2Forward Lunge x 10 ea. 
D3Forward Lunge x 10 ea. 
D4Forward Lunge x 10 ea. 
Rest 2 min before starting the next EMOM set

E1Plank Ups x 16 
E2Plank Ups x 16 
E3Plank Ups x 16 
E4Plank Ups x 16 
Rest 2 min before starting the next EMOM set

F1Push Ups x 15 
F2Push Ups x 15 
F3Push Ups x 15 
F4Push Ups x 15 
Rest 1 min before starting the cool down.

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

Monday August 31st

-written by Olivia Shafer NESTA Certified Personal Trainer

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

Warm Up - Heart Rate
Go through this set 2 or 3 times with no more than 90 seconds rest between sets. These exercises are to move your body in different plains of motion and to prepare for circuit training. 
-Bodyweight Squats x 10 
-Spiderman Crawls x 10 
-Bicycles x 30 
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Bodyweight Squats x 10 
-Spiderman Crawls x 10 
-Bicycles x 30 
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Bodyweight Squats x 10 
-Spiderman Crawls x 10 
-Bicycles x 30 
-Side Kickthrough x 10 ea.
Rest 90 seconds

Circuit Training - Pyramid
For the first set, complete 20 reps for each exercise with little to no rest between exercises. Then rest 90 seconds to 3 minutes before completing the second set. For the second set, complete 15 reps for each exercise. Rest 90 seconds to 3 minutes. For the third set, complete 12 reps for each exercise. 
A1Side Plank with Rotation x 20
A1Hollow Holds x 20
A1Alternating Supermans x 20
A1Prone Cobra Row x 20
A1High Plank Knee to Elbow x 20
A1Renegade Row with Push Up x 20
A1Shoulders Elevated Glute Bridge x 20
A1Lateral Lunge x 20
A1Reaching Single Leg Romanian Deadlift x 20
Rest 90 seconds - 3 minutes

A2Side Plank with Rotation x 15
A2Hollow Holds x 15
A2Alternating Supermans x 15
A2Prone Cobra Row x 15
A2High Plank Knee to Elbow x 15
A2Renegade Row with Push Up x 15
A2Shoulders Elevated Glute Bridge x 15
A2Lateral Lunge x 15
A2Reaching Single Leg Romanian Deadlift x 15
Rest 90 seconds - 3 minutes

A3Side Plank with Rotation x 12
A3Hollow Holds x 12
A3Alternating Supermans x 12
A3Prone Cobra Row x 12
A3High Plank Knee to Elbow x 12
A3Renegade Row with Push Up x 12
A3Shoulders Elevated Glute Bridge x 12
A3Lateral Lunge x 12
A3Reaching Single Leg Romanian Deadlift x 12
Rest 90 seconds - 3 minutes

Cool Down
Bring the heart rate down and stretch. Focus on big belly breaths and relaxation of the muscles. 
-9090 Hip Internal Rotation x 30 seconds each 
-Pigeon Pose x 30 seconds ea.

Sunday August 30th

-written by Ryan Ngo ACE Certified Personal Trainer

Warm up: (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)
20 minute jog

Workout: Super Sets 
Complete each super set (pair of exercises) back to back with no rest in between and then rest for 60 seconds, complete each super set 3 times before moving on to the next pair, rest 90 seconds before moving to the next pair of exercises (i.e. rest 90 sec when moving from A3/A3 to B1/B1)
A1Box Jump: x 12 
A1Close Grip Push Ups: x 15
Rest 60 seconds
A2Box Jump: x 12 
A2Close Grip Push Ups: x 15
Rest 60 seconds
A3Box Jump: x 12 
A3Close Grip Push Ups: x 15
Rest 90 seconds

B1Broad Jump: x 12 
B1FE Pike Press: x 15 
Rest 60 seconds
B2Broad Jump: x 12 
B2FE Pike Press: x 15 
Rest 60 seconds
B3Broad Jump: x 12 
B3FE Pike Press: x 15 
Rest 90 seconds

C1Lateral Box Jump Overs: x 12 (over both sides = 1) 
C1Eccentric Pullups: x 8 (3 sec. negatives)
Rest 60 seconds
C2Lateral Box Jump Overs: x 12 (over both sides = 1) 
C2Eccentric Pullups: x 8 (3 sec. negatives)
Rest 60 seconds
C3Lateral Box Jump Overs: x 12 (over both sides = 1) 
C3Eccentric Pullups: x 8 (3 sec. negatives)
Rest 90 seconds

D1Squat Jump with Pause: x 15 
D1Jumping Pull Ups x 8
Rest 60 seconds
D2Squat Jump with Pause: x 15 
D2Jumping Pull Ups x 8
Rest 60 seconds
D3Squat Jump with Pause: x 15 
D3Jumping Pull Ups x 8
Rest 90 seconds

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

Saturday August 29th

-written by Sophie Marshall ACSM Certified Personal Trainer

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

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

Workout
Perform the exercises as a circuit; one after the other. Take 20-30 seconds rest in between exercises, and 2-3 minutes rest between sets of the circuit. Perform 3-4 sets. 
A1Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds 
A1High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A1Body Saws x 30-45 sec
Rest 20-30 seconds 
A1Supermans x 30-45 sec
Rest 20-30 seconds 
A1Squat Jumps x 30-45 sec
Rest 20-30 seconds 
A1Plank Ups x 30-45 sec
Rest 20-30 seconds 
A1Bicycle Crunches x 30-45 sec
Rest 20-30 seconds 
A1Burpees x 30-45 sec
Rest 2-3 minutes

A2Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds 
A2High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A2Body Saws x 30-45 sec
Rest 20-30 seconds 
A2Supermans x 30-45 sec
Rest 20-30 seconds 
A2Squat Jumps x 30-45 sec
Rest 20-30 seconds 
A2Plank Ups x 30-45 sec
Rest 20-30 seconds 
A2Bicycle Crunches x 30-45 sec
Rest 20-30 seconds 
A2Burpees x 30-45 sec
Rest 2-3 minutes

A3Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds 
A3High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A3Body Saws x 30-45 sec
Rest 20-30 seconds 
A3Supermans x 30-45 sec
Rest 20-30 seconds 
A3Squat Jumps x 30-45 sec
Rest 20-30 seconds 
A3Plank Ups x 30-45 sec
Rest 20-30 seconds 
A3Bicycle Crunches x 30-45 sec
Rest 20-30 seconds 
A3Burpees x 30-45 sec
Rest 2-3 minutes

A4Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds 
A4High Knees (standing in place) x 30-45 sec
Rest 2-30 seconds
A4Body Saws x 30-45 sec
Rest 20-30 seconds 
A4Supermans x 30-45 sec
Rest 20-30 seconds 
A4Squat Jumps x 30-45 sec
Rest 20-30 seconds 
A4Plank Ups x 30-45 sec
Rest 20-30 seconds 
A4Bicycle Crunches x 30-45 sec
Rest 20-30 seconds 
A4Burpees x 30-45 sec
Rest 2-3 minutes

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

Friday August 28th

-written by Deep Mahein NASM Certified Personal Trainer

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

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 August 27th

-written by Liza Skoromnaya ACE Certified Personal Trainer

Warm up
Perform each exercise once with little to no rest between exercises. 
-Walk Outs x 3 
-High Plank + Downward Dog x 3 
-Strider + Hip Slides x 3 
-Dead hangs: x 30 sec. 
-Striders: x 10 ea. 
-Child’s pose w/ lat stretch: x 12 ea. 
-Quadruped Scap CARs: x 12 ea. (forward and back) 
-Bottom Squat + T-Spine Rotation: x 15 ea. 
Rest less than 3 minutes before you begin circuit training.

Workout: Every Minute On The Minute (EMOM) Training
Set a timer for 12 minutes. Every minute on the even minute, complete the even minute circuit. While every minute on the odd minute, complete the odd minute circuit. If you finish before the minute is up, that is your rest time. Do the whole circuit 2 times.
EMOMEven minute Circuit 1. 
A1Burpees x 15 
EMOM: Odd minute Circuit 1.
B1Cossack Squat x 6 each

EMOMEven minute Circuit 2. 
A1Two point plank x 10 each side 
EMOMOdd minute Circuit 2. 
B1Archer Push Ups x 12

EMOMEven minute Circuit 3. 
A1Forward Lunge x 10 ea. 
EMOMOdd minute Circuit 3. 
B1Split Squat x 10 ea

EMOMEven minute Circuit 4.
A1Burpees x 15 
EMOMOdd minute Circuit 4. 
B1Alternating Lunge Jumps x 10 each

EMOMEven minute Circuit 5. 
A1Low Plank with Rotation: x 40 (20 ea.) 
EMOMOdd minute Circuit 5. 
B1Push up + knee to elbow x 10 each side

EMOM: Even minute Circuit 6. 
A1Dynamic Lateral Lunge x 10 per leg 
EMOMOdd minute Circuit 6. 
B1Single Leg Romanian Deadlift x 10 ea.

EMOMEven minute Circuit 1. 
A2Burpees x 15 
EMOMOdd minute Circuit 1.
B2Cossack Squat x 6 each

EMOMEven minute Circuit 2. 
A2Two point plank x 10 each side 
EMOMOdd minute Circuit 2
B2Archer Push Ups x 12

EMOM: Even minute Circuit 3. 
A2Forward Lunge x 10 ea. 
EMOM: Odd minute Circuit 3. 
B2Split Squat x 10 ea

EMOM: Even minute Circuit 4.
A2Burpees x 15 
EMOMOdd minute Circuit 4. 
B2Alternating Lunge Jumps x 10 each

EMOMEven minute Circuit 5. 
A2Low Plank with Rotation: x 40 (20 ea.) 
EMOMOdd minute Circuit 5. 
B2Push up + knee to elbow x 10 each side

EMOMEven minute Circuit 6. 
A2: Dynamic Lateral Lunge x 10 per leg 
EMOMOdd minute Circuit 6. 
B2Single Leg Romanian Deadlift x 10 ea.

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

Wednesday August 26th

-written by Sophie Marshall ACSM Certified Personal Trainer


Warm Up (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

Tuesday August 25th

-Written by Kayleigh Bartlett, ACE Certified Personal Trainer 

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

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. 

Monday August 24th

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. 

Sunday August 23rd

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. 

Saturday August 22nd

-Written by Emelee Field, ACE Certified Personal Trainer 

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

-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

Friday August 21st

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

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 August 20th 

written by Steven Fernandez ACE Certified Personal Trainer

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

Workout
3 rounds of the following, 30 seconds between each set and 90 seconds rest between each exercise. 
A1Body weight squats x 12
Rest 30 seconds
A1Body weight squats x 12
Rest 30 seconds
A1Body weight squats x 12
Rest 30 seconds
A1: Body weight squats x 12
Rest 90 seconds

B1Alternating lateral lunges x 12 each side
Rest 30 seconds
B1Alternating lateral lunges x 12 each side
Rest 30 seconds 
B1Alternating lateral lunges x 12 each side
Rest 30 seconds 
B1Alternating lateral lunges x 12 each side
Rest 90 seconds

C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C1Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A2Body weight squats x 12
Rest 30 seconds
A2: Body weight squats x 12
Rest 30 seconds
A2Body weight squats x 12
Rest 30 seconds
A2Body weight squats x 12
Rest 90 seconds

B2Alternating lateral lunges x 12 each side
Rest 30 seconds
B2Alternating lateral lunges x 12 each side
Rest 30 seconds 
B2Alternating lateral lunges x 12 each side
Rest 30 seconds 
B2Alternating lateral lunges x 12 each side
Rest 90 seconds

C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C2Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 30 seconds
A3Body weight squats x 12
Rest 90 seconds

B3Alternating lateral lunges x 12 each side
Rest 30 seconds
B3Alternating lateral lunges x 12 each side
Rest 30 seconds 
B3Alternating lateral lunges x 12 each side
Rest 30 seconds 
B3Alternating lateral lunges x 12 each side
Rest 90 seconds

C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 30 seconds
C3Eccentric Split Lunges x 12 each leg
Rest 90 seconds

Core: 
D1High plank shoulder taps 40 reps total
Rest 30 seconds

E1Leg lifts x 20 reps
Rest 30 seconds
E2Leg lifts x 20 reps
Rest 30 seconds

F1Russian Twists x 40 reps (total)
Rest 30 seconds
F2Russian Twists x 40 reps (total)
Rest 30 seconds

G1Bicycle crunches x 40 reps (total)
Rest 30 seconds
G2Bicycle crunches x 40 reps (total)
Rest 30 seconds

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

Wednesday August 19th 

-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.
A1Box Jump with Single Leg Split x 3 each leg 
A1Body Weight Squats x 15 
Rest 1-2 minutes
A2Box Jump with Single Leg Split x 3 each leg 
A2Body Weight Squats x 15 
Rest 1-2 minutes
A3Box Jump with Single Leg Split x 3 each leg 
A3Body Weight Squats x 15 
Rest 1.5-2 minutes

B1Alternating Lunge Jumps x 5 each leg 
B1Single Leg RDLs x 10 each leg
Rest 1-2 minutes
B2Alternating Lunge Jumps x 5 each leg 
B2Single Leg RDLs x 10 each leg
Rest 1-2 minutes
B3Alternating Lunge Jumps x 5 each leg 
B3Single Leg RDLs x 10 each leg
Rest 1.5-2 minutes

C1Plyo Push-ups (Do with hands elevated to make easier) x 5 
C2Archer Push-ups x 8 each side
Rest 1.5-2 minutes

D1Russian Twists x 15 each side 
D1Alternating Supermans x 15 each side
Rest 1-2 minutes
D2Russian Twists x 15 each side 
D2Alternating Supermans x 15 each side
Rest 1.5-2 minutes

E1V-Ups x 15 
E1Bird Dogs – Foot Elevated x 15
Rest 1-2 minutes
E2V-Ups x 15 
E2Bird Dogs – Foot Elevated x 15
Rest 1.5-2 minutes

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

Tuesday August 18th

-written by Shawn Field NSCA Certified Personal Trainer

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.
A1Split Squat x 6 each 
A1Glute Bridge March x 8 each 
A1Single Leg Romanian Deadlift x 10 each
Rest 1 minute
A2Split Squat x 6 each 
A2Glute Bridge March x 8 each 
A2Single Leg Romanian Deadlift x 10 each
Rest 1 minute
A3Split Squat x 6 each 
A3Glute Bridge March x 8 each 
A3Single Leg Romanian Deadlift x 10 each
Rest 1 minute

B1Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1Push up + knee to elbow x 10 each
Rest 20-30 seconds
B1Push up + knee to elbow x 10 each
Rest 20-30 seconds

C1Cossack Squat x 6 each 
C1HK Hip Flexor Pulses x 8 each 
C1Single Leg Romanian Deadlift x 10 each
Rest 1 minute
C2Cossack Squat x 6 each 
C2HK Hip Flexor Pulses x 8 each 
C2Single Leg Romanian Deadlift x 10 each
Rest 1 minute
C3Cossack Squat x 6 each 
C3HK Hip Flexor Pulses x 8 each 
C3Single Leg Romanian Deadlift x 10 each
Rest 1 minute

D1Shoulder tap plank x 6 each 
D1Body Saws x 8 
D1Plank jacks x 10
Rest 1 minute
D2Shoulder tap plank x 6 each 
D2Body Saws x 8 
D2Plank jacks x 10
Rest 1 minute
D3Shoulder tap plank x 6 each 
D3Body Saws x 8 
D3Plank jacks x 10
Rest 1 minute

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

Monday August 17th

-written by Olivia Shafer NESTA Certified Personal Trainer

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

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

CIRCUIT TRAINING – PYRAMID
For the first set, complete 20 reps for each exercise with little to no rest between exercises. Then rest 90 seconds to 3 minutes before completing the second set. For the second set, complete 15 reps for each exercise. Rest 90 seconds to 3 minutes. For the third set, complete 12 reps for each exercise. 
A1Body Saws x 20 
A1Push Ups x 20
A1Side Plank Holds x 20
A1Glute Bridges March x 20
A1Alternating Lateral Lunges  x 20
A1Single Leg Romanian Deadlift x 20
A1Alternating Supermans x 20
A1Prone Cobra Row x 20
Rest 90 -180 seconds

A2Body Saws x 15 
A2Push Ups x 15
A2Side Plank Holds x 15
A2Glute Bridges March x 15
A2Alternating Lateral Lunges x 15
A2Single Leg Romanian Deadlift x 15
A2Alternating Supermans x 15
A2Prone Cobra Row x 15
Rest 90 -180 seconds

A3Body Saws x 12 
A3Push Ups x 12
A3Side Plank Holds x 12
A3Glute Bridges March x 12
A3Alternating Lateral Lunges  x 12
A3Single Leg Romanian Deadlift x 12
A3Alternating Supermans x 12
A3Prone Cobra Row x 12
Rest 90 -180 seconds

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

Sunday August 16th 

Written by Deep Mahein, NASM Certified Personal Trainer 

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

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

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

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

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

Rest 60 seconds

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

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

Rest 60 seconds

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

Cool Down
Complete sequence one time through.

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

 

Saturday August 15th

-written by Sophie Marshall ACSM Certified Personal Trainer

Warm Up (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 x 15E
1B. Eccentric Single Leg Squat to Bench x 15E
Rest 1-2 minutes
1A. One foot elevated glute bridge x 15E
1B. Eccentric Single Leg Squat to Bench x 15E
Rest 1-2 minutes
1A. One foot elevated glute bridge x 15E
1B. Eccentric Single Leg Squat to Bench x 15E
Rest 2.5-3 minutes

2A. Elevated Archer Push-ups x 6E
2B. Pike Press x 10
Rest 1-2 minutes
2A. Elevated Archer Push-ups x 6E
2B. Pike Press x 10
Rest 1-2 minutes
2A. Elevated Archer Push-ups x 6E
2B. Pike Press x 10
Rest 2.5-3 minutes

3A. Prone Cobra Row x 15
3B. V-Ups x 20
Rest 1-2 minutes
3A. Prone Cobra Row x 15
3B. V-Ups x 20
Rest 1-2 minutes
3A. Prone Cobra Row x 15
3B. V-Ups x 20
Rest 2.5-3 minutes

4A. Bird Dog-1 foot elevated x 10E
4B. Russian Twists x 15E
Rest 1-2 minutes
4A. Bird Dog-1 foot elevated x 10E
4B. Russian Twists x 15E
Rest 1-2 minutes
4A. Bird Dog-1 foot elevated x 10E
4B. Russian Twists x 15E
Rest 2.5-3 minutes

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

Friday August 14th 

-written by Steven Fernandez ACE Certified Personal Trainer

Warm up: 
-Cat cow x 10 
-Full body ab stretch x 15 seconds
-Full body ab stretch x 15 seconds
-Full body ab stretch x 15 seconds
-Hip step stretch x 15 seconds
-Hip step stretch x 15 seconds 
-Hip step stretch x 15 seconds 
-Lying Quad Stretch x 15 seconds
-Lying Quad Stretch x 15 seconds 
-Ankle Mobilization x 15 seconds 
-Ankle Mobilization x 15 seconds 
-Modified Cobra Stretch x 20 seconds
-Modified Cobra Stretch x 20 seconds

Warm up: Increase Heart rate 
For the second set of each exercise try to go faster, take 60 seconds between each. 
-Squats jumps x 15
-Squats jumps x 15 
Rest 60 seconds
-Squat triangle x 15 (each side)
-Squat triangle x 15 (each side)
Rest 60 seconds
-Mountain Climbers x 15 (each leg)
-Mountain Climbers x 15 (each leg)
Rest 60 seconds

WOD
This is a workout designed around lower body development. It will target every major muscle group from the hips to the calves. It will contain 5 exercises that start with 10 reps per exercise, then move to 15 reps and finally ending with 20 reps. After each exercise is complete you will move onto the next rep range. You will then go back down to 15 reps per exercise and then 10 in a “pyramid” type fashion. Take 2 minutes between each group and 3 minutes between the third and fourth groups. 
Exercise 1
-Back Squat x 10
-Back Squat x 15
-Back Squat x 20
-Back Squat x 15
-Back Squat x 10
Rest 2 minutes

Exercise 2
-Single Leg Glute Bridge x 10
-Single Leg Glute Bridge x 15
-Single Leg Glute Bridge x 20
-Single Leg Glute Bridge x 15
-Single Leg Glute Bridge x 10
Rest 2 minutes

Exercise 3
-Standing Calve Raises x 10
-Standing Calve Raises x 15
-Standing Calve Raises x 20
-Standing Calve Raises x 15
-Standing Calve Raises x 10
Rest 3 minutes

Exercise 4
-Straight Leg Deadlift x 10
-Straight Leg Deadlift x 15
-Straight Leg Deadlift x 20
-Straight Leg Deadlift x 15
-Straight Leg Deadlift x 10
Rest 3 minutes

Exercise 5
-Lateral Lunge x 10
-Lateral Lunge x 15
-Lateral Lunge x 20
-Lateral Lunge x 15
-Lateral Lunge x 10
Rest 2 minutes

Cooldown
Listen to your body when doing these, move around any pain and only go through comfortable ROM’s. 
-Down dog -hold for 20 seconds 
-Rifleman’s stretch -hold for 20 seconds (each side) 
-Right over left/Left over right stretch - hold for 20 seconds 
-Glute Stretch - hold for 20 second

Thursday August 13th

-written by Deep Mahein NASM Certified Personal Trainer

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: Stair Plyometrics
This workout can be done anywhere there is a staircase. 5-10 stairs is the recommended amount for an effective workout. For example, near the REC or Chinook are plenty of stairs that can be used. Hit the stair drills with high intensity, walk back down and begin right away.

A1: Double Leg 1 Stair Hop x 5
Rest 60s
A2: Double Leg 2 Stair Hop x 5
Rest 60s
A3: Single Leg 1 Stair Hop x 5 ea leg
Rest 60s
A4: Single Leg 2 Stair Hop x 5 ea leg
Rest 60s
A5: Sprint through the stairs (fast as possible) x 5
Rest 2 minutes

Workout: Core Training
B1Supine Plank x 60s
B2Left Side Plank x 60s 
B3Right Side Plank x 60s 
B4Plank x 60s 

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

Wednesday August 12th

-written  by Emelee Field ACE Certified Personal Trainer

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

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

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

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

Tuesday August 11th

-written by Liza Skoromnaya ACE Certified Personal Trainer

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

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

Workout: Every Minute On The Minute (EMOM) Training
Today will be doing EMOM training which will require you to perform a certain exercise for a given amount of reps as the time runs. When you start a circuit, you must start a 4 minute timer, when the first minute starts you do your reps and if you finish you have the rest of the minute to rest. So, if you are doing 4 sets of 10reps of pushups and you finish the pushups before your minute is up you count that as a rest period. When the next minute starts you start your second set of pushups and what ever you have left in the second minute is your rest time. All the exercises are done the same way. 
A1Burpee x 12 
A2Burpee x 12 
A3Burpee x 12 
A4Burpee x 12 
Rest 2 min before starting the next EMOM set

B1Cossack Squats x 12 
B2Cossack Squats x 12 
B3Cossack Squats x 12 
B4Cossack Squats x 12 
Rest 2 min before starting the next EMOM set

C1Russian Twists x 20 
C2Russian Twists x 20 
C3Russian Twists x 20 
C4Russian Twists x 20 
Rest 2 min before starting the next EMOM set

D1Forward Lunge x 10 ea. 
D2Forward Lunge x 10 ea. 
D3Forward Lunge x 10 ea. 
D4Forward Lunge x 10 ea. 
Rest 2 min before starting the next EMOM set

E1Plank Ups x 16 
E2Plank Ups x 16 
E3Plank Ups x 16 
E4Plank Ups x 16 
Rest 2 min before starting the next EMOM set

F1Push Ups x 15 
F2Push Ups x 15 
F3Push Ups x 15 
F4Push Ups x 15 
Rest 1 min before starting the cool down.

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

Monday August 10th

-written by Emelee Field ACE Certified Personal Trainer

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.
Rest 60 seconds

Pyramid Circuit
Perform each circuit for the given amount of time followed by the given amount of rest in between each circuit. Take minimal rest in between each exercise.
Set 1
A1Burpee x 30 seconds
Rest for 30 seconds

Set 2
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds
Rest for 30 seconds

Set 3
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds
Rest for 45 seconds

Set 4
A1:Burpee x 30 seconds 
A2Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds 
A4Russian Twists x 30 seconds
Rest for 45 seconds

Set 5
A1Burpee x 30 seconds 
A2: Forward Lunge x 30 seconds 
A3Plank Ups x 30 seconds
Rest for 45 seconds

Set 6
A1Burpee x 30 seconds 
A2Forward Lunge x 30 seconds
Rest for 30 seconds

Set 7
A1Burpee x 30 seconds
Rest for 30 seconds

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

Sunday August 9th

-written by Olivia Shafer NESTA Certified Personal Trainer

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

Circuit Training:
Perform each circuit three times through with 90-120 seconds of rest between circuits. Perform each exercise with little to no rest between exercises.
Circuit A
A1Bear Hold Rotations x 6 each direction 
A11 Foot Elevated Glute Bridge x 10 each 
A1Alternating Leg Lowers x 10 each
Rest 90-120 seconds 
A2Bear Hold Rotations x 6 each direction 
A21 Foot Elevated Glute Bridge x 10 each 
A2Alternating Leg Lowers x 10 each
Rest 90-120 seconds 
A3Bear Hold Rotations x 6 each direction 
A31 Foot Elevated Glute Bridge x 10 each 
A3Alternating Leg Lowers x 10 each
Rest 90-120 seconds

Circuit B
B1Lateral Lunge + Crossover Lunge x 10 each side 
B1Cossack Squat x 6 each 
B1Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds
B2Lateral Lunge + Crossover Lunge x 10 each side 
B2Cossack Squat x 6 each 
B2Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds
B3Lateral Lunge + Crossover Lunge x 10 each side 
B3Cossack Squat x 6 each 
B3Alternating Lunge Jumps x 20 seconds or 10 each
Rest 90-120 seconds

Circuit C
C1Archer Push Ups x 12 
C1Dive Bomber Push Ups x 10 
C1Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds
C2Archer Push Ups x 12 
C2Dive Bomber Push Ups x 10 
C2Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds
C3Archer Push Ups x 12 
C3Dive Bomber Push Ups x 10 
C3Inverted Row x 12 on a sturdy table, or Lateral Traveling Ape x 10 each direction
Rest 90-120 seconds

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

Saturday August 8th

-written by Ryan Ngo  ACE Certified Personal Trainer

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

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

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

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

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

Finisher:
1 mile jog: with minimal walking

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

Friday August 7th 

-written by Sophie Marshall  ACSM Certified Personal Trainer

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

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

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

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

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

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

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

Thursday August 6th

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

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

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

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

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

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

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

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

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

Wednesday August 5th 

-written by Shawn Field NSCA Certified Personal Trainer

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

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

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

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

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

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

Tuesday August 4th 

-written by Steven Fernandez ACE Certified Personal Trainer

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

Workout:
This is like the previous weeks leg workout with some minor differences in intensity and two new exercises. 5 rounds of the following, 45 seconds between each set and 90 seconds rest between each exercise.
A1: Body weight squats x 12
Rest 45 seconds
A1: Body weight squats x 12
Rest 45 seconds
A1: Body weight squats x 12
Rest 45 seconds
A1: Body weight squats x 12
Rest 45 seconds
A1: Body weight squats x 12
Rest 90 seconds

A2: Alternating lateral lunges x 12 each side
Rest 45 seconds
A2: Alternating lateral lunges x 12 each side
Rest 45 seconds
A2: Alternating lateral lunges x 12 each side
Rest 45 seconds
A2: Alternating lateral lunges x 12 each side
Rest 45 seconds
A2: Alternating lateral lunges x 12 each side
Rest 90 seconds

A3: Eccentric Split Lunges x 12 each leg
Rest 45 seconds
A3: Eccentric Split Lunges x 12 each leg
Rest 45 seconds
A3: Eccentric Split Lunges x 12 each leg
Rest 45 seconds
A3: Eccentric Split Lunges x 12 each leg
Rest 45 seconds
A3: Eccentric Split Lunges x 12 each leg
Rest 90 seconds

A4: Alternating Leg Lowers x 10 each leg
Rest 45 seconds
A4: Alternating Leg Lowers x 10 each leg
Rest 45 seconds
A4: Alternating Leg Lowers x 10 each leg
Rest 45 seconds
A4: Alternating Leg Lowers x 10 each leg
Rest 45 seconds
A4: Alternating Leg Lowers x 10 each leg
Rest 90 seconds

A5: Single Leg Glute Bridge x 12 each leg
Rest 45 seconds
A5: Single Leg Glute Bridge x 12 each leg
Rest 45 seconds
A5: Single Leg Glute Bridge x 12 each leg
Rest 45 seconds
A5: Single Leg Glute Bridge x 12 each leg
Rest 45 seconds
A5: Single Leg Glute Bridge x 12 each leg
Rest 90 seconds

Core:
B1: High plank shoulder taps 40 reps total
B1: Leg lifts x 20 reps
B1: Russian Twists x 40 reps (total)
B1: Bicycle crunches x 40 reps (total)

B2: High plank shoulder taps 40 reps total
B2: Leg lifts x 20 reps
B2: Russian Twists x 40 reps (total)
B2: Bicycle crunches x 40 reps (total)

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

Monday August 3rd 

-written by Emelee Field ACE Certified Personal Trainer 

Warm Up (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

Work Out: Full Body Superset Style
Perform each exercise of the same letter one after the other. After performing each exercise in a letter group, rest for 30 seconds and repeat 3 times.
A1: Alternating Lateral Lunges x 15 each leg
A1: Box Jump x 20 (Option to use a bench or chair at home)
A1: Inverted row x10
A1: Shoulder tap plank x 20
Rest 30 seconds
A2: Alternating Lateral Lunges x 15 each leg
A2: Box Jump x 20 (Option to use a bench or chair at home)
A2: Inverted row x10
A2: Shoulder tap plank x 20
Rest 30 seconds
A3: Alternating Lateral Lunges x 15 each leg
A3: Box Jump x 20 (Option to use a bench or chair at home)
A3: Inverted row x10
A3: Shoulder tap plank x 20
Rest 30 seconds

B1: Curtsy lunge x 12 each leg
B1: Bicycles x 20 total
B1: Triceps Push Ups x 6-12
B1: Plank jacks x 20
Rest 30 seconds
B2: Curtsy lunge x 12 each leg
B2: Bicycles x 20 total
B2: Triceps Push Ups x 6-12
B2: Plank jacks x 20
Rest 30 seconds
B3: Curtsy lunge x 12 each leg
B3: Bicycles x 20 total
B3: Triceps Push Ups x 6-12
B3: Plank jacks x 20
Rest 30 seconds

C1: Broad Jump x 8
C1: Pause Jump Squat x 8
C1: Leg Lifts x 15
C1: Low Plank with Rotation x 10 each side
Rest 30 seconds
C2: Broad Jump x 8
C2: Pause Jump Squat x 8
C2: Leg Lifts x 15
C2: Low Plank with Rotation x 10 each side
Rest 30 seconds
C3: Broad Jump x 8
C3: Pause Jump Squat x 8
C3: Leg Lifts x 15
C3: Low Plank with Rotation x 10 each side
Rest 30 seconds

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

Sunday August 2nd 

-written by Xiaerzhate Ailaiti ACE Certified Personal Trainer

Warm Up: Mobility and Increase Heart Rate
Complete each movement with minimal to no time in between, only go through the sequence once.
-HK Hip Flexor Pulse x 10 ea.
-Striders x 10 ea.
-Reverse Lunge + Hip lift x 10 ea.
-Spiderman Crawls x 10 ea.
-Body weight squat x 20
-Reaching Single Leg Romanian Deadlift x 10 ea.
-Jumping Jacks x 20
-Skater Hops x 15 ea.

Workout: Superset style lower body Plyometric development training
Complete each super set (pair of exercise) back to back with no rest in between and then rest for 30 seconds, complete each super set 3 times before moving on to the next pair, rest 60 seconds when moving from one super set series to the next (i.e, rest 60 sec when moving from A1/A2 to B1/B2)
A1: Depth Jumps x 10
A1: Alternating Lunge Jumps x 10 ea.
30 seconds rest time
A2: Depth Jumps x 10
A2: Alternating Lunge Jumps x 10 ea.
30 seconds rest time
A3: Depth Jumps x 10
A3: Alternating Lunge Jumps x 10 ea.
60 seconds rest time

B1: Pause Jump Squat x 10
B1: Skater Hops x 15 ea.
30 seconds rest time
B2: Pause Jump Squat x 10
B2: Skater Hops x 15 ea.
30 seconds rest time
B3: Pause Jump Squat x 10
B3: Skater Hops x 15 ea.
60 seconds rest time

C1: Lateral Box Jump Overs x 10 ea.
C1: Alternating Toe Taps on Box x 20 ea.
30 seconds rest time
C2: Lateral Box Jump Overs x 10 ea.
C2: Alternating Toe Taps on Box x 20 ea.
30 seconds rest time
C3: Lateral Box Jump Overs x 10 ea.
C3: Alternating Toe Taps on Box x 20 ea.
Rest 60 seconds

D1: Lateral Box Jump Overs x 10 ea.
D1:Split Squat x 12 ea.
D1: Hip Thrust x 12 ea.
30 seconds rest time
D2: Lateral Box Jump Overs x 10 ea.
D2:Split Squat x 12 ea.
D2: Hip Thrust x 12 ea.
30 seconds rest time
D3: Lateral Box Jump Overs x 10 ea.
D3:Split Squat x 12 ea.
D3: Hip Thrust x 12 ea.
60 seconds rest time

Finisher:
Complete each exercise with no rest in between
-Plank 1 minute
-Mountain climber x 20 each leg
-Russian Twist x 20 each side
-Reverse Crunches x 20
-Dead bug x 10 each side

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

Saturday August 1st

-written by Liza Skoromnaya ACE Certified Personal Trainer

Warm up: (Mobility)
Complete each movement with minimal to no time in between. Only through this sequence once.
-Dead hangs: x 30 sec.
-Striders: x 10 ea.
-Child’s pose w/ lat stretch: x 12 ea.
-Cat cow: x 10 (up & down = 1)
-Quadruped Scap CARs: x 12 ea. (forward and back)
-Bottom Squat + T-Spine Rotation: x 15 ea.
-HK Hip Flexor Pulses x 10 ea.
-Strider + Hip Lift + OH Reach x 6 ea.
-SL Downward Dog + Pigeon x 6 ea.
-Bottom Squat + Hip Lift x 10
-Reaching Split Squat x 10 ea.

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

Workout: Full Body
Perform the exercises as a circuit; one after the other. Take 20-30 seconds rest in between exercises, and 1-2 minutes rest between sets of the circuit. Perform 3-4 sets.
Circuit 1:
A1: Body weight squats x 12
Rest 20-30 seconds
A1: Alternating lateral lunges x 12 each side
Rest 20-30 seconds
A1: Burpee x 12
Rest 1-2 minutes
A2: Body weight squats x 12
Rest 20-30 seconds
A2: Alternating lateral lunges x 12 each side
Rest 20-30 seconds
A2: Burpee x 12
Rest 1-2 minutes
A3: Body weight squats x 12
Rest 20-30 seconds
A3: Alternating lateral lunges x 12 each side
Rest 20-30 seconds
A3: Burpee x 12
Rest 1-2 minutes

Circuit 2:
B1: Single Leg RDL x 12 ea.
Rest 20-30 seconds
B1: Curtsy lunge x 12 each side
Rest 20-30 seconds
B1: Mountain Climbers x 20 seconds
Rest 1-2 minutes
B2: Single Leg RDL x 12 ea.
Rest 20-30 seconds
B2: Curtsy lunge x 12 each side
Rest 20-30 seconds
B2: Mountain Climbers x 20 seconds
Rest 1-2 minutes
B3: Single Leg RDL x 12 ea.
Rest 20-30 seconds
B3: Curtsy lunge x 12 each side
Rest 20-30 seconds
B3: Mountain Climbers x 20 seconds
Rest 1-2 minutes

Circuit 3:
C1: Archer Push Ups x 12
Rest 20-30 seconds
C1: Inverted row x 12
Rest 20-30 seconds
C1: Mountain Climbers x 20
Rest 1-2 minutes
C2: Archer Push Ups x 12
Rest 20-30 seconds
C2: Inverted row x 12
Rest 20-30 seconds
C2: Mountain Climbers x 20
Rest 1-2 minutes
C3: Archer Push Ups x 12
Rest 20-30 seconds
C3: Inverted row x 12
Rest 20-30 seconds
C3: Mountain Climbers x 20
Rest 1-2 minutes

Circuit 4:
D1: Dumbbell Curl x12
Rest 20-30 seconds
D1: Overhead Extension x 12
Rest 20-30 seconds
D1: Bear Crawls – Forward and Backward x 20
Rest 1-2 minutes
D2: Dumbbell Curl x12
Rest 20-30 seconds
D2: Overhead Extension x 12
Rest 20-30 seconds
D2: Bear Crawls – Forward and Backward x 20
Rest 1-2 minutes
D3: Dumbbell Curl x12
Rest 20-30 seconds
D3: Overhead Extension x 12
Rest 20-30 seconds
D3: Bear Crawls – Forward and Backward x 20
Rest 1-2 minutes

Circuit 5:
E1: Plank Ups x 16
Rest 20-30 seconds
E1: Russian Twists x 15 each side
Rest 20-30 seconds
E1: V-Ups x 10
Rest 1-2 minutes
E2: Plank Ups x 16
Rest 20-30 seconds
E2: Russian Twists x 15 each side
Rest 20-30 seconds
E2: V-Ups x 10
Rest 1-2 minutes
E3: Plank Ups x 16
Rest 20-30 seconds
E3: Russian Twists x 15 each side
Rest 20-30 seconds
E3: V-Ups x 10
Rest 1-2 minutes

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

Friday July 31st

-written by Olivia Shafer NESTA Certified Personal Trainer

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

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

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

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

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

Thursday July 30th

-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 5 rest 90 seconds before moving on to the work out
-Jumping jacks: x 30
-Push ups: x 20
-Bodyweight squat: x 30
-Forward Skips (A-Skips): x 20 (both legs = 1)
-Carioca Steps: x 15 ea.
Rest 90 seconds

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

B1: Mountain Climbers x 4 minutes with 20 seconds on/10 seconds off
Rest 90 seconds

C1: Plank Ups x 4 minutes with 20 seconds on/10 seconds off
Rest 90 seconds

D1: Burpee x 4 minutes with 20 seconds on/10 seconds off
Rest 90 seconds

Finisher: AMRAP
Complete as many repetitions as possible until form gives out or failure
E1: Russian Twists

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

Wednesday July 29th 

-written by Sophie Marshall ACSM Certified Personal Trainer

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

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

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

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

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

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

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

Tuesday July 28th

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sunday July 26th 

-written by Steven Fernandez ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Saturday July 25th

-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.
Rest 60 seconds

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

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

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

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

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

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

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

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

Friday July 24th

-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
Rest 90 seconds

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

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

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

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

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

Thursday July 23rd

-written by Liza Skoromnaya ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

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

Wednesday July 22nd

-written by Olivia Shafer NESTA Certified Personal Trainer

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

Warm Up - Heart Rate
Go through this set 2 or 3 times with no more than 90 seconds rest between sets. These exercises are to move your body in different plains of motion and to prepare for circuit training.
-Bodyweight Squats x 10
-Spiderman Crawls x 10
-Bicycles x 30
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Bodyweight Squats x 10
-Spiderman Crawls x 10
-Bicycles x 30
-Side Kickthrough x 10 ea.
Rest 90 seconds
-Bodyweight Squats x 10
-Spiderman Crawls x 10
-Bicycles x 30
-Side Kickthrough x 10 ea.
Rest 90 seconds

Circuit Training - Pyramid
For the first set, complete 20 reps for each exercise with little to no rest between exercises. Then rest 90 seconds to 3 minutes before completing the second set. For the second set, complete 15 reps for each exercise. Rest 90 seconds to 3 minutes. For the third set, complete 12 reps for each exercise.
A1: Side Plank with Rotation x 20
A1: Hollow Holds x 20
A1: Alternating Supermans x 20
A1: Prone Cobra Row x 20
A1: High Plank Knee to Elbow x 20
A1: Renegade Row with Push Up x 20
A1: Shoulders Elevated Glute Bridge x 20
A1: Lateral Lunge x 20
A1: Reaching Single Leg Romanian Deadlift x 20
Rest 90 seconds - 3 minutes

A2: Side Plank with Rotation x 15
A2: Hollow Holds x 15
A2: Alternating Supermans x 15
A2: Prone Cobra Row x 15
A2: High Plank Knee to Elbow x 15
A2: Renegade Row with Push Up x 15
A2: Shoulders Elevated Glute Bridge x 15
A2: Lateral Lunge x 15
A2: Reaching Single Leg Romanian Deadlift x 15
Rest 90 seconds - 3 minutes

A3: Side Plank with Rotation x 12
A3: Hollow Holds x 12
A3: Alternating Supermans x 12
A3: Prone Cobra Row x 12
A3: High Plank Knee to Elbow x 12
A3: Renegade Row with Push Up x 12
A3: Shoulders Elevated Glute Bridge x 12
A3: Lateral Lunge x 12
A3: Reaching Single Leg Romanian Deadlift x 12
Rest 90 seconds - 3 minutes

Cool Down
Bring the heart rate down and stretch. Focus on big belly breaths and relaxation of the muscles.
-9090 Hip Internal Rotation x 30 seconds each
-Pigeon Pose x 30 seconds ea.

Tuesday July 21st

-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)
20 minute jog

Workout: Super Sets
Complete each super set (pair of exercises) back to back with no rest in between and then rest for 60 seconds, complete each super set 3 times before moving on to the next pair, rest 90 seconds before moving to the next pair of exercises (i.e. rest 90 sec when moving from A3/A3 to B1/B1)
A1: Box Jump: x 12
A1: Close Grip Push Ups: x 15
Rest 60 seconds
A2: Box Jump: x 12
A2: Close Grip Push Ups: x 15
Rest 60 seconds
A3: Box Jump: x 12
A3: Close Grip Push Ups: x 15
Rest 90 seconds

B1: Broad Jump: x 12
B1: FE Pike Press: x 15
Rest 60 seconds
B2: Broad Jump: x 12
B2: FE Pike Press: x 15
Rest 60 seconds
B3: Broad Jump: x 12
B3: FE Pike Press: x 15
Rest 90 seconds

C1: Lateral Box Jump Overs: x 12 (over both sides = 1)
C1: Eccentric Pullups: x 8 (3 sec. negatives)
Rest 60 seconds
C2: Lateral Box Jump Overs: x 12 (over both sides = 1)
C2: Eccentric Pullups: x 8 (3 sec. negatives)
Rest 60 seconds
C3: Lateral Box Jump Overs: x 12 (over both sides = 1)
C3: Eccentric Pullups: x 8 (3 sec. negatives)
Rest 90 seconds

D1: Squat Jump with Pause: x 15
D1: Jumping Pull Ups x 8
Rest 60 seconds
D2: Squat Jump with Pause: x 15
D2: Jumping Pull Ups x 8
Rest 60 seconds
D3: Squat Jump with Pause: x 15
D3: Jumping Pull Ups x 8
Rest 90 seconds

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

Monday July 20th

-written by Sophie Marshall ACSM Certified Personal Trainer

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

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

Workout
Perform the exercises as a circuit; one after the other. Take 20-30 seconds rest in between exercises, and 2-3 minutes rest between sets of the circuit. Perform 3-4 sets.
A1: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A1: High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A1: Body Saws x 30-45 sec
Rest 20-30 seconds
A1: Supermans x 30-45 sec
Rest 20-30 seconds
A1: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A1: Plank Ups x 30-45 sec
Rest 20-30 seconds
A1: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A1: Burpees x 30-45 sec
Rest 2-3 minutes

A2: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A2: High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A2: Body Saws x 30-45 sec
Rest 20-30 seconds
A2: Supermans x 30-45 sec
Rest 20-30 seconds
A2: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A2: Plank Ups x 30-45 sec
Rest 20-30 seconds
A2: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A2: Burpees x 30-45 sec
Rest 2-3 minutes

A3: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A3: High Knees (standing in place) x 30-45 sec
Rest 20-30 seconds
A3: Body Saws x 30-45 sec
Rest 20-30 seconds
A3: Supermans x 30-45 sec
Rest 20-30 seconds
A3: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A3: Plank Ups x 30-45 sec
Rest 20-30 seconds
A3: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A3: Burpees x 30-45 sec
Rest 2-3 minutes

A4: Lateral Box Jump Overs x 6 ea
Rest 20-30 seconds
A4: High Knees (standing in place) x 30-45 sec
Rest 2-30 seconds
A4: Body Saws x 30-45 sec
Rest 20-30 seconds
A4: Supermans x 30-45 sec
Rest 20-30 seconds
A4: Squat Jumps x 30-45 sec
Rest 20-30 seconds
A4: Plank Ups x 30-45 sec
Rest 20-30 seconds
A4: Bicycle Crunches x 30-45 sec
Rest 20-30 seconds
A4: Burpees x 30-45 sec
Rest 2-3 minutes

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

Sunday July 19th

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

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 July 18th

-written by Shawn Field NSCA Certified Personal Trainer

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

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

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 July 18th

-written by Shawn Field NSCA Certified Personal Trainer

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

-Stride r + Hip Lift + OH Reach x 5 each
-SL Downward Dog + Pigeon x 5 each

Workout:
Full Body. Take :30sec rest in-between each set of movements. There is a lot of volume today so push through on those 20’s.
A1: Bodyweight Squats x 10
A1: Spiderman Crawls x 5 each
A1: Bicycles x 5 each
Rest 30 seconds
A2: Bodyweight Squats x 10
A2: Spiderman Crawls x 5 each
A2: Bicycles x 5 each
Rest 30 seconds
A3: Bodyweight Squats x 10
A3: Spiderman Crawls x 5 each
A3: Bicycles x 5 each
Rest 30 seconds

B1: Shoulders Elevated Glute Bridge x 10
B1: Lateral Lunge x 5 each
B1: Reaching Single Leg Romanian Deadlift x 5 each
Rest 30 seconds
B2: Shoulders Elevated Glute Bridge x 10
B2: Lateral Lunge x 5 each
B2: Reaching Single Leg Romanian Deadlift x 5 each
Rest 30 seconds
B3: Shoulders Elevated Glute Bridge x 10
B3: Lateral Lunge x 5 each
B3: Reaching Single Leg Romanian Deadlift x 5 each
Rest 30 seconds

C1: Hollow Holds x 15 seconds
C1: Dead Bugs x 8 each (same side)
C1: Russian Twists x 8 each
Rest 30 seconds
C2: Hollow Holds x 15 seconds
C2: Dead Bugs x 8 each (same side)
C2: Russian Twists x 8 each
Rest 30 seconds
C3: Hollow Holds x 15 seconds
C3: Dead Bugs x 8 each (same side)
C3: Russian Twists x 8 each
Rest 30 seconds

D1: Inch Worms x 10
D1: Push Ups x 5
D1: Spiderman Push Ups x 5
Rest 30 seconds
D2: Inch Worms x 10
D2: Push Ups x 5
D2: Spiderman Push Ups x 5
Rest 30 seconds
D3: Inch Worms x 10
D3: Push Ups x 5
D3: Spiderman Push Ups x 5
Rest 30 seconds

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

Friday July 17th

-written by Steven Fernandez ACE Certified Personal Trainer 

Warm up:
-Cat cow x 10
-Full body ab stretch x 15 seconds each
-Full body ab stretch x 15 seconds each
-Full body ab stretch x 15 seconds each
-Hip step stretch x 15 seconds
-Hip step stretch x 15 seconds
-Hip step stretch x 15 seconds
-Lying Quad Stretch x 15 seconds
-Lying Quad Stretch x 15 seconds
-Ankle Mobilization x 15 seconds
-Ankle Mobilization x 15 seconds
-Modified Cobra Stretch x 20 seconds
-Modified Cobra Stretch x 20 seconds

Increase Heart rate:
For the second set of each exercise try to go faster, take 60 seconds between each.
-Squats jumps x 15
-Squats jumps x 15
Rest 60 seconds
-Squat triangle x 15 (each side)
-Squat triangle x 15 (each side)
Rest 60 seconds
-Mountain Climbers x 15 (each leg)
-Mountain Climbers x 15 (each leg)
Rest 60 seconds

WOD:
This is a workout designed around lower body development. It will target every major muscle group from the hips to the calves. It will contain 5 exercises that start with 10 reps per exercise, then move to 15 reps and finally ending with 20 reps. After each exercise is complete you will move onto the next rep range. You will then go back down to 15 reps per exercise and then 10 in a “pyramid” type fashion. Take 2 minutes between each group and 3 minutes between the third and fourth groups. All 5 exercises = a group.
Exercise 1:
A1: Back Squat x 10
A1: Back Squat x 15
A1: Back Squat x 20
A1: Back Squat x 15
A1: Back Squat x 10
Rest 2 minutes

Exercise 2:
B1: Single Leg Glute Bridge x 10
B1: Single Leg Glute Bridge x 15
B1: Single Leg Glute Bridge x 20
B1: Single Leg Glute Bridge x 15
B1: Single Leg Glute Bridge x 10
Rest 2 minutes

Exercise 3:
C1: Standing Calve Raises x 10
C1: Standing Calve Raises x 15
C1: Standing Calve Raises x 20
C1: Standing Calve Raises x 15
C1: Standing Calve Raises x 10
Rest 3 minutes

Exercise 4:
D1: Straight Leg Deadlift x 10
D1: Straight Leg Deadlift x 15
D1: Straight Leg Deadlift x 20
D1: Straight Leg Deadlift x 15
D1: Straight Leg Deadlift x 10
Rest 3 minutes

Exercise 5:
E1: Lateral Lunge x 10
E1: Lateral Lunge x 15
E1: Lateral Lunge x 20
E1: Lateral Lunge x 15
E1: Lateral Lunge x 10

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 seconds

Thursday July 16th 

-written by Emelee Field ACE Certified Personal Trainer

Warm Up- Mobility
Complete this warm up sequence three times through.
-Marching In place x 30 seconds
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-Childs pose with T –Spine Rotation x 10 each
-Strider and Hip Lift x 10 each
-Marching In place x 30 seconds
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-Childs pose with T –Spine Rotation x 10 each
-Strider and Hip Lift x 10 each
-Marching In place x 30 seconds
-Cat Cow x 10
-Childs pose with Alternating Lat Reach x 10 each
-Childs pose with T –Spine Rotation x 10 each
-Strider and Hip Lift x 10 each

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
Superset exercises of the same letter with little to no rest between exercise, then 1-2min rest in between sets. Once you have performed all sets of that letter, rest for 1.5-2min and move on to the next set of exercises.
Lower Body Circuit- Repeat 4 times through.
A1: Box Jump with Single Leg Split x 5 each leg
A1: Body Weight Squats x 15
A1: Rear Foot Elevated Split Squat x 10 each leg
A1: Duck Walk x 12
Rest: 90 seconds
A2: Box Jump with Single Leg Split x 5 each leg
A2: Body Weight Squats x 15
A2: Rear Foot Elevated Split Squat x 10 each leg
A2: Duck Walk x 12
Rest: 90 seconds
A3: Box Jump with Single Leg Split x 5 each leg
A3: Body Weight Squats x 15
A3: Rear Foot Elevated Split Squat x 10 each leg
A3: Duck Walk x 12
Rest: 90 seconds
A4: Box Jump with Single Leg Split x 5 each leg
A4: Body Weight Squats x 15
A4: Rear Foot Elevated Split Squat x 10 each leg
A4: Duck Walk x 12
Rest: 90-120 seconds

Upper Body & Core Circuit- Repeat 4 times through.
B1: Push Ups x 10
B1: Body Saws x 15
B1: Hollow Holds x 15
B1: Russian Twist x 10 each side
Rest 90 seconds
B2: Push Ups x 10
B2: Body Saws x 15
B2: Hollow Holds x 15
B2: Russian Twist x 10 each side
Rest 90 seconds
B3: Push Ups x 10
B3: Body Saws x 15
B3: Hollow Holds x 15
B3: Russian Twist x 10 each side
Rest 90 seconds
B4: Push Ups x 10
B4: Body Saws x 15
B4: Hollow Holds x 15
B4: Russian Twist x 10 each side
Rest 90-120 seconds

Finisher:
Jog/Run- 1 Mile (minimal walking)

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

Wednesday July 15th

-written by Xiaerzhate Ailaiti ACE Certified Personal Trainer

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

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

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

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

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

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

Tuesday July 14th 

-written by Liza Skoromnaya ACE Certified Personal Trainer

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

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

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

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

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

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

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

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

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

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

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

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

Monday July 13th

-written by Olivia Shafer NESTA Certified Personal Trainer

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

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

CIRCUIT TRAINING – PYRAMID
For the first set, complete 20 reps for each exercise with little to no rest between exercises. Then rest 90 seconds to 3 minutes before completing the second set. For the second set, complete 15 reps for each exercise. Rest 90 seconds to 3 minutes. For the third set, complete 12 reps for each exercise.
A1: Body Saws x 20
A1: Push Ups x 20
A1: Side Plank Holds x 20
A1: Glute Bridges March x 20
A1Alternating Lateral Lunges  x 20
A1: Single Leg Romanian Deadlift x 20
A1: Alternating Supermans x 20
A1: Prone Cobra Row x 20
Rest 90 -180 seconds

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

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

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

Sunday July 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: 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 2. Repeat both circuits a total of 4 times each.
Circuit 1
A1: 1 Foot Elevated Glute Bridge: x 15 ea. leg
A1: Alternating Lateral Lunges: x 12 ea. leg
A1: Body Weight Single Leg Deadlift: x 12 ea. leg
Rest 60 seconds
Circuit 1
B1: Plyo Push Ups: x 15
B1: Pike Press x 12
B1: Feet Elevated Tricep Dips: x 12
Rest 60 seconds

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

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

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

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

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

Saturday July 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 letter, then once you have performed all sets of that letter move on to the next.
A1: Eccentric Cross Over Step Up x 6 ea
A1: Reaching Single Leg Romanian Deadlift x 12 ea 
A2: Eccentric Cross Over Step Up x 6 ea
A2: Reaching Single Leg Romanian Deadlift x 12 ea
A3: Eccentric Cross Over Step Up x 6 ea
A3: Reaching Single Leg Romanian Deadlift x 12 ea

B1: Split Squats x 12 ea
B1: Shoulders Elevated Glute Bridge x 12 ea
B2: Split Squats x 12 ea
B2: Shoulders Elevated Glute Bridge x 12 ea
B3: Split Squats x 12 ea
B3: Shoulders Elevated Glute Bridge x 12 ea

C1: Elevated Archer Push Ups x 8 ea
C1: Diamond Push Ups x 12
C2: Elevated Archer Push Ups x 8 ea
C2: Diamond Push Ups x 12
C3: Elevated Archer Push Ups x 8 ea
C3: Diamond Push Ups x 12

D1: Russian Twists x 15 ea
D1: Alternating Supermans x 15 ea
D2: Russian Twists x 15 ea
D2: Alternating Supermans x 15 ea

E1: Feet Up Toe Touches x 15
E1: Bird Dogs – Foot Elevated x 15
E2: Feet Up Toe Touches x 15
E2: Bird Dogs – Foot Elevated x 15

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

Friday July 10th

-written by Deep Mahein NASM Certified Personal Trainer

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

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: Isometric Training
Each Exercise is held for as many seconds as are reps. For example, 1st rep hold at hardest point for 1 second, 2nd rep 2 seconds, 3rd rep 3 seconds, and so forth for as many reps listed. Allow for 30-90s of rest in-between sets and exercises Make sure each rep is held (muscle is contracted/squeezed) for the same number seconds you are doing reps. Isometric training will provide nice slow controlled reps.
-Calf Raise x 10
-Glute Bridge x 5
-Spiderman Crawls x 5 each side
-Supermans x 10
Rest 60 seconds

-V-Ups x 5
-Dead Bugs x 10
-Alternating Leg V-Ups (Right) x 5
-Alternating Leg V-Ups (Left) x 5
Rest 60 seconds

-Diamond Push ups x 5
-Push Ups x 10
-Pike Push Ups x 5
Rest 60 seconds

-Leg Lifts x 5
-Leg Lowers x 5
-Hanging Knee Raises x 5
-Hanging Leg Raises x 5

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 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
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