28.2 At-Home Workouts
Day 01-Day 07
DAY 01 | FITNESS TEST
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Please use the video below for guidance on today's activity. Please note that each movement can be scaled and therefore can be adjusted for various fitness levels.
Complete as many rounds of clean repetitions as possible within 15 minutes. Also count the reps you managed to complete in the final round before the time runs out even if it isn't a full round. That way you have an accurate and measurable gauge as to your accomplishment. Score by number of reps completed & keep this score for future reference
What Do You Need?
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A Timer
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Liquids
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Sheer Determination :)
Warm Up (Video)
Tip: Use High Knees as opposed to jumping jacks in the warm up
Movement Mission
Complete as many rounds as possible of the below movements in 15 minutes
a. 8 Push Ups
Video: Knee Assisted Push up | Video: Push ups & Scaled Push Ups
The push ups chosen may be full push ups, knee-assisted or standing against a wall, counter, table or chair
b. 12 Squats
The squats chosen may be full squats or chair supported squats
c. 20 Jumping Jacks
Video: Jumping Jacks & Scaled Jump Jacks
The jumping jack chosen may be the standard jumping jack or scaled version
Cool Down & Stretch
Allow heart rate to normalize by slowly walking and controlling your breathing. Hold each stretch for 15-20 seconds.
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DAY 02
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3-5 Rounds × 40 seconds per move
See All Movements in videos here
NB.ℹ️ (A) denotes the more advanced movement
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Lateral Bound to 4 High Knees (A) / Ski Step to 4 High Knees
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Low Plank Airplane Banks / High Plank Airplane Banks (A)
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Low Plank Horse Hill Climbers / High Plank Horse Hill Climbers
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Wall Rows
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BONUS‼️: 50 Pairs High Knees / 2 Sprints (A)
Cool Down & Stretch
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DAY 03
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Warm Up (Video)
Movement Mission
ax3. Super Set
a1. 8-12 pairs Straight Wide Leg Reverse Lunge (video)
a2. 20-30 seconds Wall Sit (video)
//Rest 60 seconds
bx3 Super Set
b1. 8-12 pairs Dead Bugs (video)
b2. 16 Alternating Bird Dogs (video)
//Rest 60 seconds
cx3. 15-30 seconds Quick Feet (video)
// Rest 30-60 seconds
Cool Down & Stretch
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DAY 04 | ACTIVE REST
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Importance of Rest & Recovery
Rest days are critical allow for physical and psychological recovery. Rest is necessary so that the muscles and tendons can repair, rebuild, and strengthen. It also allows the Central Nervous System to recover from work previously done.
The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest of athletes. This is a great opportunity to do something light. Here are some examples below:
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Go for a walk
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Bike ride
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Dance
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Enjoy a sport
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Have a swim
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Take a light jog
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Yoga
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Warm up then stretch
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DAY 05
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Warm Up (Video)
Movement Mission (video)
ℹ️ 3-6 Rounds × 40 seconds per move
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Bridge to Knee Ups
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Bird Dogs
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Squat to Cross Punch
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Lateral Shuffles to Kick Back
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Imaginary Jump Rope
Cool Down & Stretch
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DAY 06
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Warm Up (Video)
Movement Mission
a. 10-8-6-4-2
Complete 10 reps of each move then 8 reps and so on
bx3
b1. 20-60 seconds Wall Sit (video)
b2. 30 pairs High Knees (video)
Bonus!! :)
Complete Jumping Jacks or scaled jump Jacks from the start of until the end of this song
Cool Down & Stretch
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DAY 07 | ACTIVE REST
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This is a great opportunity to do something light. Here are some examples below:
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Go for a walk
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Bike ride
-
Dance
-
Enjoy a sport
-
Have a swim
-
Take a light jog
-
Yoga
-
Warm up then stretch