Workout of the Day

Posted March 26, 2020

Not a class person but still looking to step up your at-home workout? Follow us here and on our Instagram for ways to update your workout!

Workout 1

 

 

 

 

 

 

 

 

For your lower and upper body workout, we recommend 4 rounds of the following:

  • 12 S/L Squat or Pistol (use chair or bench if needed)
  • 12 Romanian Deadlifts (S/L optional)
  • 20 DB Glute Bridges (S/L optional)
  • 20 Alternating DB Lateral Lunges
  • 12 Reverse Flys
  • 15 Chest Press
  • 20 Alternating Renegade Rows
  • 20 Plank Up-Downs

 

Workout 2

 

 

 

 

 

 

 

 

 

For this full-body workout, we recommend 4 to 5 rounds of the following with rest as needed:

  • 12 Lateral Raises
  • 12 Bulgarian Split Squats (each leg)
  • 12 Around the Worlds
  • 12 Squats (as heavy as possible)
  • 10 V-ups
  • 20 Reverse Crunches
  • 12 Arnold Presses
  • 30 Plank Jacks
  • 40 Crunches

 

Workout 3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Complete each circuit 3 times and complete 10-15 reps of each exercise:

Circuit 1:

  • Squats
  • Shoulder Press
  • 60 second Plank Hold
  • 60 second “Dance it Out” Cardio

Circuit 2:

  • Chest Press or Chest Fly
  • Row or Reverse Fly
  • Kickouts
  • 60 second Jump Rope and Punch it Out

Circuit 3:

  • Bicep Curls
  • Tricep Kickbacks
  • Rope Climbers
  • 60 second Dance!!

 

Workout 4

 

 

 

 

 

For this workout, complete each exercise, adding one rep each time until you reach 10 reps total for each exercise. For unilateral movements, be sure to complete all reps for each side.

  • DB floor press with leg lower
  • Reverse lunge pulse + OH press
  • SA DB snatch
  • Side plank knee to elbow
  • Sumo squat with 5-second hold at the bottom

 

Workout 5

 

 

 

For this workout, we recommend you modify or rest as needed. You can use a band, KB, DB, or whatever you have available at home:

3 X 16-20 reps

  • S/L Squat to Lunge (stay low)
  • Alternating Kneel to Squat (stay low)
  • Squat with Crossbody Crunch
  • Squat with Side Steps (banded for an added challenge)

3 X 30 reps

  • Russian Twists
  • Alternating Double Plank Raise
  • Scissor Leg Raise

3 X 12-25 reps

  • Lateral Raises
  • Front Raises
  • OH Press
  • Reverse Fly

 

Workout 6

 

 

 

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