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)
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:
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:
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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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Yoga
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DAY 25
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Warm Up (Video)
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
a2. 12-16 Alternating Airplane Banks (video)
** use a table if necessary as opposed to the floor
b x 4 Rounds: 20 seconds work : 15 seconds rest
Toe Taps (video)
Burpees (video)
**pick your variation
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
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:
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Go for a walk
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Dance
-
Enjoy a sport
-
Have a swim
-
Take a light jog
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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
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: 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
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