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

  • Double Lateral Step Overs

  • Side Step Good Morning

  • Plank Lateral Hops and modification

  • 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:

  • Go for a walk

  • Dance

  • Enjoy a sport

  • Have a swim

  • Take a light jog

  • Walk your pet

  • 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

GFS PERSONAL TRAINING

Jackson, St. Michael, Barbados

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