April 16
Seesaw lunge Left 5
Sprinter plank 50
Seesaw lunge Right 5
Jumping jack 50
Seesaw lunge Left 10
Jump squat 50
Seesaw lunge Right 10
Heiden jump 50
Seesaw lunge Left 15
Pulse squat 50
Seesaw lunge Right 15
April 15
Every minute on the minute for 10 minutes
Air squat 10
Butterfly situp 8
Pushup 6
April 10
Hand plank
Elbow plank
Side plank Right
Elbow plank Right leg raised
Up down plank
Elbow plank Left leg raised
Side plank Left
Elbow plank
Hand plank
1 round
1:00 each/:10 rest between each
April 9
1.5 Squat
1.5 Split Squat Right
1.5 Squat
1.5 Split Squat Left
15 each Round 1
10 each Round 2
5 each Round 3
April 8
Grab a dumbbell, weighted back pack etc…
Jumping jack punches 30
Thruster 30
Jumping Jack Punches 24
Thruster 24
Jumping Jack Punches 18
Thruster 18
Jumping Jack Punches 12
Thruster 12
Jumping Jack Punches 6
Thruster 6
April 7
V up
Butterfly sit up
Hollow body hold
Hello Darling
Toe Touch
:30 work for each
:30 of rest between each
2 rounds
During rest do 5 pushups for a total of 50 pushups by the end
April 6
10 minute AMRAP
First Round
5 jump squats
10 walking lunges
Add 5 squats and 10 lunges every round for 10 minutes and see how high you can get!
April 4
Set a timer for 2 minute intervals
50 burpees
Every 2 minutes you add a pushup to your burpee
Example: You start off doing 1 pushup every burpee, after 2 minutes you do 2 pushups for every burpee, after 4 minutes- 3 pushups and so on
April 2
Warmup
Hip Rotations 10 each
Cossack squats 12
Squat to Stand 10
Pogo Jump 25
Jump squat 15
Seesaw Workout
Drop squat floor touch
10/20/30/40/50
Skater Jumps (or Side squats)
50/40/30/20/10
Do 10 squats paired with 50 skater jumps for round 1, 20 squats with 40 skater jumps for round 2 and so on
Finisher
:20 Air Squat
:10 Squat hold
4 Rounds – No rest
April 1
15 Minute Challenge
High knees
Mountain climbers
Jumping jacks
Saw plank
Squat pulse
Hollow body rock
100 each
March 31
Warmup
Shoulder rotations 10 each
Floor YTW 10 each
Seal jacks 30
Main Workout
Pike pushup 10
Towel Row 10
L sit rock 10
3-5 rounds
Finisher
Flutter kick :30
Hollow darling :30
Leg raise :30
Rest :30
Repeat
March 30
Warmup
Leg swing 10each
Spider-Man overhead reach 10
I leg hip raise 10each
Cossack squat 10
Reverse lunge 10
High knees 50
Main Workout
Pause squat (5 sec at bottom)
1 leg rdl pass
Squat to tall kneel
Side lunge to curtsy lunge
20/16/12/8
Finisher
Split squat pass
50 each leg
March 27
Warmup
Spiderman Overhead reach 10
Big arm circles 10 each
Small arm circles 30 each
Air pull aparts (no band) 25
Inchworm in place with pushup 8
Main Workout
Seated Ab Circles Left
Seated Ab Circles Right
Cross Body Knee Tuck
Marching Planks
Scissors
Starfish Crunch
:20 each for the first round
:30 second round
:40 third round
Rest as needed
Finisher
Pushups
2 min AMRAP
March 25
Warmup
Spiderman OH reach 10
Side squat 10 each
Wall slides 15
Seal jacks 30
Main Workout
Backpack workout!
Grab a backpack and stuff it with some dumbbells, water bottles, soup cans…whatever you got!
Then do 50 each of:
Squat
Pushup
Reverse lunge (50 each side)
Birddog
Russian Twist (50 each side)
March 24
Warmup
Quadruped Shoulder rotations
Floor Y/T/W 10 each
Plank toe tap 20
Main Workout
Staggered pushup
Elbow Pendulum plank
Chair dips
10/20/30
Finisher
90 degree toe touches – 100
March 23
Warmup
Floor leg swing 20
Groin Rocks 10ea
Hydrant/kickbacks 10each
Alternating forward Lunge 20
High Knees 50
Main Workout
Groiner 20
Single leg 1/2 burpee 10 each
1.5 split squat 10 each
Single leg plyo hip raise 10 each
3-5 rounds
Finisher
Tempo squat – 15
First rep hold for 1 second
Second rep hold for 2 seconds
Third rep hold for 3 seconds
…
Go all the way up to 15
March 21
Warmup
Spider-Man overhead reach 10
Big arm circles 10 each
Squat to stand 10
Plank shoulder tap 30
Main Workout
High knees
Burpees
Speed squat
Mountain climbers
Elbow plank
Toe touch
:20 each
:10 rest
4-6 rounds
March 20
Warmup
Shoulder CARS (rotations) 10each
Diamonds 10
Wall slides 15
Plank toe or knee taps 40
Main Workout
Push-up to oblique knee tuck 10
V crunch 20
Hand release push-up to double Superman 10
V bicycle 30
Push-up walkout 10
V flutter kick 40
5 rounds
Every round drop all pushups by 2 reps
Finisher
Small arm circles
100 forward
100 backward
March 19
Warmup
Standing hip CARS (rotations) 10ea
Hydrants 15ea
Squat to stand 10
Cossack squat 12
Pogo jumps 20
High knees 40
Butt kicks 40
Main Workout
1.5 squat
Explosive reverse lunge *
Sprinter lunge **
Marching hip raise
Side plank hip raise **
Rd 1 – 10
Rd 2 – 20
Rd 3 – 30
*cut number in half for each leg (i.e. 5 each leg for first round)
**do the amount of reps for the round for each side
(i.e. 10 each leg for first round)
Finisher
1 minute pulse squats
As many reps as possible
March 18
Warmup
Spider-Man overhead reach 10
Big arm circles 10ea
Small arm circles 30ea
Diamonds 10
Squat to stand 10
Jumping jack 40
Main Workout
Skater jump w/toe touch 100
Hollow body bicycle toe touch 90
Switching lunge (or reverse lunge) 80
Rotating side elbow plank 70
Ceiling sit-up chops 60
Try to complete all reps before moving to the next exercise
Modify by taking off reps or moving on to the next exercise when tired
Finisher
Gorilla burpees 50
For time
March 17
100 Push-up Challenge
Pushup 10
V-Up 10
Pushup 10
V-Up 10
Pushup 10
V-Up 10
Pushup 10
Hollow body rock 20
Pushup 10
Hollow body rock 20
Pushup 10
Hollow body rock 20
Pushup 10
Russian twist 30
Pushup 10
Russian twist 30
Pushup 10
Russian twist 30
Pushup 10
Finisher
Up down plank :20
Elbow plank hold :20
3 rounds continuous
