If you haven't done yesterday's workout, go do it now!
If you did yesterday's workout, you probably need something to help you loosen everything up today.
Start with this (30 sec each):
Runner's Lunge (Right)
Knee Pushes (Right)
Shoulder Rotations (Right)
Kneeling Hip Flexor Stretch with overhead reach (Right)
Hamstring Stretch (Right)
Pigeon Stretch (Right)
*go back to Downward Dog and repeat for Left side
Workout - 30 sec each:
Side Plank Right
Side Plank Left
Single Leg Hip Bridges Right
Single Leg Hip Bridges Left
Curtsy Lunges Right
Curtsy Lunges Left
Rest 1 min, repeat for 3-4 rounds depending on available time
Don't even say it.
Yeah, this one's tough. Do it anyway.
The structure is simple. Go straight through the exercises. Don't move to the next one until you've finished the reps for the one before.
There's a catch.
There's always a catch.
Any time you stop, even for a brief pause, you have to add 10 reps to that exercise. So if you stop during situps, add 10 reps (for a total of 160), and if you stop again, add 10 more (170 and so on).
Take your time. This one's a marathon.
100 Pushups (knees or toes)
(Intermediate - start with half the number of reps)
40 seconds of work, 20 seconds of rest. Go straight down the list. 4 Rounds - the only rest you get is the 20 seconds between exercises. This one is all about hustle.
- Pushup to Plank Jack (feet out wide and back in at the top of each pushup)
- Sit Outs
- Leg Raise w/ Cross body toe touch (after each leg raise reach opposite hand to opposite foot. Right to Left, Left to Right)
- Single Leg Squats (use a chair, stand up pushing off one leg, alternate legs each rep)
- Step Back Lunge to Single Leg Jump (alternate Legs)
- High Knee Burpees (1 Burpee, 4 High Knees, repeat)
We're bringing this one out by request. It's a twist on our most popular of the daily workouts. If you haven't done this one here, give it a shot.
For me, one of the big challenges of the self-isolation/quarantine, is that I'm not getting the same amount of movement that I was before. I used to get 25,000 steps a day on average. Now, I'm lucky to hit 10k. The purpose of this post is to increase our total daily movement. So, don't think of this as a "workout;" Think of it as a "movement challenge."
Every hour, you're going to complete 100 reps of an exercise. Take as much time as you need to complete them. Do them all at once, or broken into sets. Just get them done. 100 reps, every hour.
Hour 1: Pushups
Hour 2: Situps
Hour 3: Squats
Hour 4: Leg Raises
Hour 5: Lunges (total)
Hour 6: Curtsy Lunges (total)
Hour 7: V-Ups
Hour 8: Sitouts
Bonus Hour: BURPEES
20 seconds of work, 10 seconds of rest. Alternate back and forth between the 2 exercises of that circuit for a total of 8 rounds (4 minutes). Rest 1 min between circuits:
- Pushups and Mountain Climbers
- Squats and Jumping Lunges
- Situps and Leg Raises
- Burpees and Jumping Jacks
Go through each round as fast as possible. No stopping between exercises. No rest until the end. Just hustle.
1 Tuck Jump Burpee
5 Mountain Climber Pushups (4 Mtn Climbers + 1 Pushup)
15 Star Jumps
20 Speed Skaters
Rest 30 Seconds
3 on, 1 off HIIT Circuits
Repeat Circuit A for 3 minutes, then rest 1 min. Repeat Circuit B for 3 minutes, then rest 1 min. Repeat, going A-B-A-B-A-B
5 Pike Pushups
10 Leg Raises
10 Lunges each leg
This one ain't no joke.
2 ladders, 7 min each. Start with 3 reps per exercise, then run 25m out and back, then 6 reps, run, 9 reps, run, etc. Go up by 3 reps after each run. Stick with the same 2 exercise for 7 min, then rest 3 min and move to the next circuit. I made it through the round of 24, how far can you get??
Pushups and Squat Jumps
Rest 3 min
Situps and Jumping Lunges x2
With this workout, we're joining familiar exercises together into one combination movement. Repeat as many times as possible for the minute, then move to the next exercise. Rest 1 min at the end and repeat for 5 rounds.
Pushup, Shoulder Touch x2, Pushup, Mountain Climber x2, repeat
Squat, Lunge x2, Curtsy Lunge x2, repeat
Situp with a Twist at the top
Keys to a good workout:
That's it. You don't need equipment. You don't even need a lot of time. All you gotta do is hustle.
Start with 16 reps of each followed by a 100 yard run (50 out and back). Then 15 of each and a run, then 14, 13, 12... all the way down to 1 rep and a run.
Advanced, start with 16, Intermediate 13, Beginner 10.
*If you're stuck inside for this one, sub in 50 mountain climbers total for the run.