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:

  • 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)

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:

  • 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

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

c. 20 Jumping Jacks (Video)

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

Cool Down & Stretch

GFS PERSONAL TRAINING

Jackson, St. Michael, Barbados

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