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 28

Burpee Challenge

Gorilla burpee 40
Jump tuck burpee 30
Double push-up burpee 20
8 count 10

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 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