28.2 At-Home Workouts

Day 22-28

DAY 22

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Warm Up (Video)

Movement Mission

10-9-8-7-6-5-4-3-2-1 Sumo Squats

1-2-3-4-5-6-7-8-9-10 Plank to Shoulder Tap pairs (video)

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Cool Down & Stretch

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DAY 23

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Warm Up (Video)

​Movement Mission

Grab a pair of canned goods (or any other equally-weighted items) for added resistance

Complete 3-6 Rounds x 45s work/ 15s rest of:

• Squat To Punch (video)

• Lateral Hop/ Step Press (video)

• Imaginary Jump Rope (video)

​Cool Down & Stretch​

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DAY 24 | 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 25

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Warm Up (Video)

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Movement Mission​

a x 3 Rounds

a1. 6-10 (5:1 Cadence) Squats (video)

**take 5 seconds to descend in the squat instead of the 3 seconds shown in the video

**descend squat onto a chair, bench or box to limit depth if necessary to protect knees

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a2. 12-16 Alternating Airplane Banks (video)

** use a table if necessary as opposed to the floor

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b x 4 Rounds: 20 seconds work : 15 seconds rest

Toe Taps (video)

Burpees (video)

**pick your variation

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​Cool Down & Stretch​

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DAY 26

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Warm Up (Video)

Movement Mission​ 

Complete 4-6 Rounds x 40s work/ 20s rest

Lateral Bounds to Horse Hill Climbers (video)

Half Turkish Get Up (video)

Bridge to Knee Ups (video)

Rest 60s

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​​Cool Down & Stretch​

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DAY 27 | 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 28 | FITNESS TEST

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Warm Up (Video)

Tip: Use High Knees as opposed to jumping jacks in the warm up

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Movement Mission

Complete as many rounds as possible of the below movements in 15 minutes & compare your score to Day 01 & Day 15

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

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c. 20 Jumping Jacks (Video)

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

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Cool Down & Stretch

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