28.2 At-Home Workouts

Day 15-21

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DAY 15

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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 & compare your score to Day 01

 

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 

Video: Squats & Chair 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

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DAY 16

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Warm Up (Video)

 

​Movement Mission

3-6 Rounds × 40 seconds work / 15 seconds rest  

  • Plank to Toe Touch (video)

  • ​Lateral Quick Feet to Tennis Swings (video)

  • Knees to Nose (video)

  • Toe Taps (video) // move laterally if space allows

 

​Cool Down & Stretch​

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DAY 17 | 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

  • Yoga

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DAY 18

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Warm Up (Video)

 

Movement Mission(video)

 

​Complete ​3-6 Rounds

  • 2-Step Monster Walks x 12 reps/ leg

  • Partner Squats x 12 / leg OR Squats OR Chair Squats x 12

  • Partner Plank + Lateral Hop Overs OR Lateral Hop Over OR Lateral Step Over x 30 seconds

  • Bicycle Crunches OR Hollow Flutter Kicks x 30 seconds ​​ 

 

​Cool Down & Stretch​

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DAY 19

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Warm Up (Video)

Movement Mission (video)

 

3-6 Rounds × 30-60 seconds per move

*take breaks when needed

1. Downward Dog to Push Up & modification
2. Hollow Body Hold / Hollow Body Hold with Knee Tucks
3. Bird Dogs / Alternating Bird Dogs
4. Hollow Star Hold

 

Bonus Challenge: Seen in video :)

 

Cool Down & Stretch

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DAY 20

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Warm Up (Video)

Movement Mission

 

ax4.

a1. 16 Alternating Reverse Lunges (video)

a2. 12 Door Frame Rows (video) //squeeze back for 2s at the top of the row


bx2.

As long as possible Wall Sit (video)

20P Lateral Bounds (video)

 

Cool Down & Stretch

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DAY 21 | 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

  • Yoga

GFS PERSONAL TRAINING

Jackson, St. Michael, Barbados

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