28.2 At-Home Workouts
Day 08-14
DAY 08
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Warm Up (Video)
Movement Mission
a. 8 minute AMRAP
as many rounds as possible
12 Alternating Reverse Lunges (6 per leg) (video)
10 Wall Rows (video)
b. 8 minute AMRAP
as many rounds as possible
6-10 Plank to Toe Touch (video)
16 Pairs Toe Taps (video)
Cool Down & Stretch
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DAY 09
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Warm Up (Video)
Movement Mission
a. 60 seconds Push Up AMRAP (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. Set your timer to 1 minute and complete as many as you can. Break when needed
bx2.
8-12 Door Frame Rows (video)
20 Good Mornings (video)
c. 45 seconds Push Up AMRAP (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. Set your timer to 45 seconds and complete as many as you can. Break when needed
dx2
20 Alternating Straight Leg Wide Reverse Lunge (video)
8-12 Burpees/ Scaled Burpees (video)
Pick your variation
Cool Down & Stretch
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DAY 10
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Warm Up (Video)
Movement Mission (video)
3-6 Rounds × 40 seconds per move
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Double Lateral Step Overs
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Side Step Good Morning
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Plank Lateral Hops and modification
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High Ankles and modification
Cool Down & Stretch
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DAY 11 | 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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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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Walk your pet
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Yoga
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DAY 12
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Warm Up (Video)
Movement Mission
A. Perform 1 Squat of chair Squat (video) each time you hear the word "Roxanne" in this song
**Move in breaks between "Roxanne"s eg. Standing knee lifts or jacks
B. Ladder Style: 5-6-7-8-9-10-9-8-7-6-5
b1. Pairs Dead Bugs (video)
** Can be done with knees down on the floor if needed
b2. Pairs Horse Hill Climbers (video)
**Complete 6 pairs of b1 then 6 pairs of b2 then 7 pairs and so on. If you max out before 10 that is A-OK
Bonus. 150 Imaginary Jump Rope (video)
Cool Down & Stretch
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DAY 13
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Warm Up (Video)
Movement Mission
4-6 Rounds × 25 seconds work / 15 seconds rest
1. Lateral Bounds (video)
2. Wall Sit (video)
3. Plank to Push Ups (video) **alternate lead hand
4. Quick Feet (video)
Cool Down & Stretch
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DAY 14 | ACTIVE REST
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This is a great opportunity to do something light. Here are some examples below:
-
Go for a walk
-
Dance
-
Enjoy a sport
-
Have a swim
-
Take a light jog
-
Walk your pet
-
Yoga