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Workout of the Day

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Friday, May 14th

-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.

Thursday, May 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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday May 12th

-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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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

Tuesday, May 11th

-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
A1Alternating 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

B1High 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

C1Mountain 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

D1Over 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

E1Spiderman 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

A2Alternating 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

B2High 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

C2Mountain 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

D2Over 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

E2Spiderman 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

B3High 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

C3Mountain 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

D3Over 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

E3Spiderman 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

Monday, May 10th

-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:
B1:  alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1:  alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1:  alternating leg V-ups  x10 ea.
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 May 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 

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

Saturday May 8th

-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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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, May 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.

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.

Thursday, May 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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday, May 5th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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

Tuesday, May 4th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1Dive Bomber Pushups x6 
Rest remainder of minute
Even Minutes:
B1Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1: Dive Bomber Pushups x6
Rest remainder of minute
Even Minutes:
B1:Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1: alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

Odd Minutes:
A1: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

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, May 3rd

-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.

Sunday, May 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 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, May 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.

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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Friday, April 30th

-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, April 29th

-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, April 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, April 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, April 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 

1st Compound Upper body
A1Plyo Push Ups: x 15 
A1Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds

2nd Superset Upper body 
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds

3rd Compound set Lower body
C1Eccentric Split Lunges x 5 each leg 
C1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg 
C2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg 
C3:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds

Rest 30 seconds

4th Compound set Lower body 
D11 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds

5th Superset Core
E1Crab toe touches x10 ea. side
E1Reverse Crunches x 15
Rest 30 seconds
E2: Crab toe touches x10 ea. side. 
E2: Reverse Crunches x 15
Rest 30 seconds
E3: Crab toe touches x10 ea. side
E3: Reverse Crunches x 

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

Sunday, April 25th

- written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

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

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

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

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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 April 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 Compound 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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, April 23rd

-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.

Thursday, April 22nd

-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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday April 21st

-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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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

Tuesday, April 20th

-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.

Monday, April 19th

-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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Saturday April 17th

-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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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, April 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.

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.

Thursday, April 15th

-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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday April 14th

-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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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

Tuesday, April 13th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1Dive Bomber Pushups x6 
Rest remainder of minute
Even Minutes:
B1Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1: Dive Bomber Pushups x6
Rest remainder of minute
Even Minutes:
B1:Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1: alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

Odd Minutes:
A1: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

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

Monday, April 12th

-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 

1st Compound Upper body
A1Plyo Push Ups: x 15 
A1Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds

2nd Superset Upper body 
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds

3rd Compound set Lower body
C1Eccentric Split Lunges x 5 each leg 
C1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg 
C2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg 
C3:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds

Rest 30 seconds

4th Compound set Lower body 
D11 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds

5th Superset Core
E1Crab toe touches x10 ea. side
E1Reverse Crunches x 15
Rest 30 seconds
E2: Crab toe touches x10 ea. side. 
E2: Reverse Crunches x 15
Rest 30 seconds
E3: Crab toe touches x10 ea. side
E3: Reverse Crunches x 

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

Sunday, April 11th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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 April 10th

-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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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, April 9th

-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.

Thursday, April 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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday April 7th

-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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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

Tuesday, APril 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.

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.

Monday, April 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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Sunday, April 4th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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 April 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 

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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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, April 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 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.

Thursday, April 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.

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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday, March 31st

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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

Tuesday, March 30th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1Dive Bomber Pushups x6 
Rest remainder of minute
Even Minutes:
B1Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1: Dive Bomber Pushups x6
Rest remainder of minute
Even Minutes:
B1:Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1: alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

Odd Minutes:
A1: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

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

Monday, March 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 

1st Compound Upper body
A1Plyo Push Ups: x 15 
A1Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds

2nd Superset Upper body 
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds

3rd Compound set Lower body
C1Eccentric Split Lunges x 5 each leg 
C1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg 
C2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg 
C3:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds

Rest 30 seconds

4th Compound set Lower body 
D11 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds

5th Superset Core
E1Crab toe touches x10 ea. side
E1Reverse Crunches x 15
Rest 30 seconds
E2: Crab toe touches x10 ea. side. 
E2: Reverse Crunches x 15
Rest 30 seconds
E3: Crab toe touches x10 ea. side
E3: Reverse Crunches x 

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

Sunday, March 28th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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 March 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 

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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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, March 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.

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.

Thursday, March 25th

-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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday, March 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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

Tuesday, March 23rd

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1Dive Bomber Pushups x6 
Rest remainder of minute
Even Minutes:
B1Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1: Dive Bomber Pushups x6
Rest remainder of minute
Even Minutes:
B1:Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1: alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

Odd Minutes:
A1: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

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

Monday, March 22nd

-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 

1st Compound Upper body
A1Plyo Push Ups: x 15 
A1Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds

2nd Superset Upper body 
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds

3rd Compound set Lower body
C1Eccentric Split Lunges x 5 each leg 
C1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg 
C2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg 
C3:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds

Rest 30 seconds

4th Compound set Lower body 
D11 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds

5th Superset Core
E1Crab toe touches x10 ea. side
E1Reverse Crunches x 15
Rest 30 seconds
E2: Crab toe touches x10 ea. side. 
E2: Reverse Crunches x 15
Rest 30 seconds
E3: Crab toe touches x10 ea. side
E3: Reverse Crunches x 

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

Sunday, March 21st

-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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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, March 20th

-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 Compound 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A11 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A2 Body Weight Single Leg Deadlift: x 12 ea. leg
A21 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A3 Body Weight Single Leg Deadlift: x 12 ea. leg
A31 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Spiderman crawls x10
C1Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C2: Spiderman crawls x10
C2: Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C3: Spiderman crawls x10
C3: Reverse Lunge + Hip lift x10 ea. .

Rest 30 seconds

4th Compound set 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Eccentric Split Lunges x 5 each leg 
E1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E2: Eccentric Split Lunges x 5 each leg 
E2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E3: Eccentric Split Lunges x 5 each leg 
E3:Alternating Lateral Lunges: x 12 ea. 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

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, March 19th

-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 Compound 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A11 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A2 Body Weight Single Leg Deadlift: x 12 ea. leg
A21 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A3 Body Weight Single Leg Deadlift: x 12 ea. leg
A31 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Spiderman crawls x10
C1Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C2: Spiderman crawls x10
C2: Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C3: Spiderman crawls x10
C3: Reverse Lunge + Hip lift x10 ea. .

Rest 30 seconds

4th Compound set 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Eccentric Split Lunges x 5 each leg 
E1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E2: Eccentric Split Lunges x 5 each leg 
E2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E3: Eccentric Split Lunges x 5 each leg 
E3:Alternating Lateral Lunges: x 12 ea. 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

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, March 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.

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 . 
A1Depth Jumps x10 
A1Alternating 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

B1Pause Jump Squat x10 
B1Skater 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

C1Lateral Box Jump Overs x10 ea. 
C1Alternating 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

F11 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 

Wednesday, March 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: Pike Press x 12 
A2: Archer Push Ups x5 ea.
A3:  Diamond push up x10 
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 1: Anterior upper body 2nd round
A1: Pike Press x 12 
A2: Archer Push Ups x5 ea.
A3:  Diamond push up x10 
A4: Body Saw x10
A5: Leg lifts x15

-90 seconds rest

Circuit 1: Anterior upper body 3rd round
A1: Pike Press x 12 
A2: Archer Push Ups x5 ea.
A3:  Diamond push up x10 
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.

Tuesday, March 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.

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

D21 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 

Monday, March 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 

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 Upper body
A1Plyo Push Ups: x 15 
A1Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 

Rest 30 Seconds

2nd Superset Upper body 
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds
B1:  Feet Elevated Tricep Dips: x 12
B1:  Archer Push Ups x5 ea.
Rest 30 seconds

3rd Compound set Lower body
C1Eccentric Split Lunges x 5 each leg 
C1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C2: Eccentric Split Lunges x 5 each leg 
C2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
C3: Eccentric Split Lunges x 5 each leg 
C3:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds

Rest 30 seconds

4th Compound set Lower body 
D11 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds
D1: 1 Foot Elevated Glute Bridge: x 15 ea. leg 
D1Body Weight Single Leg Deadlift: x 12 ea. leg

Rest 30 seconds

5th Superset Core
E1Crab toe touches x10 ea. side
E1Reverse Crunches x 15
Rest 30 seconds
E2: Crab toe touches x10 ea. side. 
E2: Reverse Crunches x 15
Rest 30 seconds
E3: Crab toe touches x10 ea. side
E3: Reverse Crunches x 

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

Sunday, March 14th

- written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Saturday, March 13th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1Dive Bomber Pushups x6 
Rest remainder of minute
Even Minutes:
B1Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Jumping Jacks x20 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x10
Rest remainder of minute

Odd Minutes:
A1: Dive Bomber Pushups x6
Rest remainder of minute
Even Minutes:
B1:Body Saw x10
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1:Reverse lunges  20 seconds
Rest remainder of minute
Even Minutes:
B1: alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

Odd Minutes:
A1: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B11 Foot Elevated Glute Bridge: x 10 ea. leg 
Rest remainder of minute

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

Friday, March 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 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.

Thursday, March 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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday, March 10th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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

Tuesday March 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 

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 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A11 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A2 Body Weight Single Leg Deadlift: x 12 ea. leg
A21 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A3 Body Weight Single Leg Deadlift: x 12 ea. leg
A31 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Spiderman crawls x10
C1Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C2: Spiderman crawls x10
C2: Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C3: Spiderman crawls x10
C3: Reverse Lunge + Hip lift x10 ea. .

Rest 30 seconds

4th Compound set 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Eccentric Split Lunges x 5 each leg 
E1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E2: Eccentric Split Lunges x 5 each leg 
E2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E3: Eccentric Split Lunges x 5 each leg 
E3:Alternating Lateral Lunges: x 12 ea. 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

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, March 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
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

D21 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 

Sunday, March 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.

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, March 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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Friday, March 5th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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

Thursday March 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 

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 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A11 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A2 Body Weight Single Leg Deadlift: x 12 ea. leg
A21 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A3 Body Weight Single Leg Deadlift: x 12 ea. leg
A31 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Spiderman crawls x10
C1Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C2: Spiderman crawls x10
C2: Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C3: Spiderman crawls x10
C3: Reverse Lunge + Hip lift x10 ea. .

Rest 30 seconds

4th Compound set 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Eccentric Split Lunges x 5 each leg 
E1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E2: Eccentric Split Lunges x 5 each leg 
E2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E3: Eccentric Split Lunges x 5 each leg 
E3:Alternating Lateral Lunges: x 12 ea. 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

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 March 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 

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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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

Tuesday, March 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 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.

Monday, March 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.

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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Sunday, February 28th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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 February 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 

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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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, February 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.

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.

Thursday, February 25th

-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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Wednesday, February 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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

Tuesday February 23rd

-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 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A11 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A2 Body Weight Single Leg Deadlift: x 12 ea. leg
A21 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A3 Body Weight Single Leg Deadlift: x 12 ea. leg
A31 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Spiderman crawls x10
C1Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C2: Spiderman crawls x10
C2: Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C3: Spiderman crawls x10
C3: Reverse Lunge + Hip lift x10 ea. .

Rest 30 seconds

4th Compound set 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Eccentric Split Lunges x 5 each leg 
E1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E2: Eccentric Split Lunges x 5 each leg 
E2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E3: Eccentric Split Lunges x 5 each leg 
E3:Alternating Lateral Lunges: x 12 ea. 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

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, February 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 . 
A1Depth Jumps x10 
A1Alternating 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

B1Pause Jump Squat x10 
B1Skater 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

C1Lateral Box Jump Overs x10 ea. 
C1Alternating 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

F11 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.

Monday, February 22nd

-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.

Sunday, February 21st

-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, February 20th

-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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Friday, February 19th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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 February 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 Compound 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A11 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A2 Body Weight Single Leg Deadlift: x 12 ea. leg
A21 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds
A3 Body Weight Single Leg Deadlift: x 12 ea. leg
A31 foot elevated glute bridge  x 10 each leg
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Spiderman crawls x10
C1Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C2: Spiderman crawls x10
C2: Reverse Lunge + Hip lift x10 ea. .
Rest 30 seconds
C3: Spiderman crawls x10
C3: Reverse Lunge + Hip lift x10 ea. .

Rest 30 seconds

4th Compound set 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side. 
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Eccentric Split Lunges x 5 each leg 
E1:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E2: Eccentric Split Lunges x 5 each leg 
E2:Alternating Lateral Lunges: x 12 ea. leg 
Rest 30 seconds
E3: Eccentric Split Lunges x 5 each leg 
E3:Alternating Lateral Lunges: x 12 ea. 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

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, February 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.

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 . 
A1Depth Jumps x10 
A1Alternating 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

B1Pause Jump Squat x10 
B1Skater 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

C1Lateral Box Jump Overs x10 ea. 
C1Alternating 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

F11 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.

Tuesday February 16th

-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 
A1Archer Push Ups x 12
A1Pike Press x 12
Rest 30 Seconds
A2: Archer Push Ups x 12
A2Pike Press x 12
Rest 30 Seconds
A3: Archer Push Ups x 12
A3Pike Press x 12
Rest 30 Seconds

2nd Superset 
B1:  Bear Hold Rotations x 6 each direction 
B1:  Duck Walk x 10 ea.
Rest 30 seconds
B2: Rear foot elevated split squat x 10 ea. 
B2: Duck Walk x 10 ea.
Rest 30 seconds
B3: Rear foot elevated split squat x 10 ea.
B3: Duck Walk x 10 ea.
Rest 30 seconds

3rd Compound set 
C1Archer Push-ups x 5 ea. 
C1alternating leg V-ups  x10 ea.
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 
D1Crab toe touches x10 ea. side
D1Reverse Crunches x 15
Rest 30 seconds
D2: Crab toe touches x10 ea. side
D2: Reverse Crunches x 15
Rest 30 seconds
D3: Crab toe touches x10 ea. side
D3: Reverse Crunches x 15
Rest 30 seconds

5th Superset 
E1Feet up toe touches x 1 minute 
E1Alternating Superman x 10 ea.
Rest 30 seconds
E2: Feet up toe touches x 1 minute
E2: Alternating Superman x 10 ea.
Rest 30 seconds
E3: Feet up toe touches 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

Sunday, February 15th

-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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Switch climbers x10 ea. side
A1Jumping jacks x20

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1Switch climbers x10 ea. side
A1Jumping jacks x20

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1Switch climbers x10 ea. side
A1Jumping jacks x20

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3Spiderman crawls x10
C3: Push ups x10
C3Triceps dips x10
C3Push up + downward dog x10
C3Body saw x10
C3Pike press x10

Rest 60 seconds

C3Spiderman crawls x10
C3Push ups x10
C3Triceps dips x10
C3Push up + downward dog x10
C3Body saw x10
C3Pike press x10

Rest 60 seconds

C3Spiderman crawls x10
C3Push ups x10
C3Triceps dips x10
C3Push up + downward dog x10
C3Body saw x10
C3Pike press x10

Rest 60 seconds

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

Saturday, February 13th

-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:
A1Stair jumps x20
A1Switch climbers x10 ea. side
A1Jumping jacks x20
A1Dive bomber push ups x10
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
B1Crab toe touches x10 ea. side
B1Lateral traveling ape x20
B1Squat 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, February 12th

 - 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 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.

Thursday, February 11th

- 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.
Lateral Lunge x 10 ea.
Push Ups of Hands Elevated Push Ups x 20

Workout:
20 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:
A1Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1Split Squat x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Bear Hold Rotations x 6 each direction 
Rest remainder of minute
Even Minutes:
B1: Frog crawl x20
Rest remainder of minute

Odd Minutes:
A1Alternating Lateral Lunges: x 12 ea. leg 
Rest remainder of minute
Even Minutes:
B1: Split Squat x10 ea.
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:
A1Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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: Cossack Squat x 6 each 
Rest remainder of minute
Even Minutes:
B1:  Diamond push up x15
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

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, February 10th

-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 February 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.
-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. 

Monday, February 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
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 3 times each.
Circuit 1 - 3 rounds 

A11 Foot Elevated Glute Bridge: x 15 ea. leg 
A1Alternating Lateral Lunges: x 12 ea. leg 
A1Body Weight Single Leg Deadlift: x 12 ea. leg
A1Plyo Push Ups: x 15 
A1Pike Press x 12 
A1Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12

Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6

Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3: Reverse Crunches x15

Rest 60 seconds

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

Sunday, February 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.

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 . 
A1Depth Jumps x10 
A1Alternating 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

B1Pause Jump Squat x10 
B1Skater 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

C1Lateral Box Jump Overs x10 ea. 
C1Alternating 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

F11 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, February 6th

-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.

Friday, February 5th

-written by Xiaerzhate Ailaiti ACE certified Personal Trainer

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

Workout: Superset style 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 . 
A1Diamond push up x10 
A1Fast 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

B1Ecc. Push Ups x10.
B1Body 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

C1Dive 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

D1Alternating Superman x8 ea.
D1Dead bugs  x12 ea.
Rest 30 seconds
D2: Alternating Superman x8 ea.
D2: Dead bugs  x12 ea.
Rest 30 seconds 
D3: Alternating Superman x8 ea.
D3: Dead bugs  x12 ea.
Rest 60 seconds

Finisher: complete all exercise with no rest in between 

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

Thursday, February 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 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.

Tuesday, February 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 

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
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

B1High 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

C1Mountain 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

D1Over 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

E1Spiderman 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

A2Alternating 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

B2High 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

C2Mountain 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

D2Over 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

E2Spiderman 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

B3High 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

C3Mountain 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

D3Over 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

E3Spiderman 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

Monday, February 1st

-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:
B1:  alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1:  alternating leg V-ups  x10 ea.
Rest remainder of minute

Odd Minutes:
A1: Archer Push Ups x5 ea.
Rest remainder of minute
Even Minutes:
B1:  alternating leg V-ups  x10 ea.
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 31st

-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

Saturday, January 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.

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 29th

-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: 
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 3 times each.
Circuit 1 - 3 rounds 
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
A1: Plyo Push Ups: x 15 
A1: Pike Press x 12 
A1: Feet Elevated Tricep Dips: x 12
Rest 60 seconds

Circuit 2 - 3 rounds 
B2: Dive Bomber Pushups x6
B2: Alternating Superman x8 ea.
B2: Foot elevated Pike Press x6
Rest 60 seconds

Circuit 3 
C3: Split Squat x10 ea.
C3: Single leg Romanian Deadlift x10 ea.
C3Reverse Crunches x15
Rest 60 seconds

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

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.
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