28.2 At-Home Workouts

Day 15-21

--

DAY 15

--

 

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)

The push ups chosen may be full push ups, knee-assisted or standing against a wall, counter, table or chair

 

b. 12 Squats (Video)

The squats chosen may be full squats or chair supported squats

c. 20 Jumping Jacks (Video)

The jumping jack chosen may be the standard jumping jack or scaled version

Cool Down & Stretch

--

DAY 16

--

 

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​

--

DAY 17 | ACTIVE REST

--

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

--

DAY 18

--

 

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​

--

DAY 19

--

 

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

--

DAY 20

--

 

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

--

DAY 21 | ACTIVE REST

--

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

  • Instagram - Grey Circle
  • Facebook - Grey Circle
  • YouTube - Grey Circle

©2019 BY GFS Personal Training.  All Rights Reserved. All of the materials on this website are exclusive to GFS Personal Training