Warmup Before Each Workout:

  • Knee to chest with jogs x10
  • Bodyweight Air Squats x10
  • Inchworms with Heel Raise x5
  • World’s Greatest x5 each side
  • Quad stretch with Reach with jogs x5 each side
  • 1⁄2 Froggers x10 each side
  • Down-Dog Heel Raises x15 each side

Monday – Full Body Resistance

  • A1: Push-up with 5’’ hold at bottom -10x
  • A2: Goblet squat with Loaded Backpack -12x 3-4 sets
  • B1: Single Leg Hip thrust from couch with 5second iso hold – 5x each side
  • B2: 3 point row with loaded backpack – 10x each side 3-4 sets
  • C1: Reverse Lunge (can hold loaded backpack in front choke position) – 8x each side
  • C2: Plank – 1 min
  • C3: Unilateral Loaded Marches (with backpack) – 15x each side 3 sets

Tuesday – Bodyweight Cardio

  • Option A: 30-40 min Run
  • Option B: 30 min AMRAP – As Many Rounds As Possible 30 Min AMRAP
  • 1. Plank to Down Dog with Toe Taps – 10x
  • 2. Lateral Lunge with Knee-Drive Switch – 5x each side
  • 3. Around-The-Worlds to Squat – 8x (can use Book or Backpack as a load)
  • 4. Side Plank – 30s each side
  • 5. Step Backs to Pogo Jump – 10x total
  • 6. Prone Shoulder Swimmers (slow and controlled) – 5x

Wednesday – Full Body Resistance

  • A1: 1⁄2 kneeling single arm OH press – 8-10x each side
  • A2: Squat – Rear Foot Elevated Split Squat (RFESS) – 8x each side 3-4 sets
  • B1: Single Leg RDL with backpack – 8-10x each side B2: Inverted Broom Row* – 8-10x
  • 3-4 sets
  • *This exercise requires two chairs and a broom. In the video, I show a few reps of the easier version of this exercise (feet flat on the floor, in a bridge position), as well as a few reps of the more challenging version (legs extended and further away from your body). Choose a variation that is appropriate for you. Ben Bruno, the creator of this exercise, has a very helpful tutorial on his social media page if you would like further explanation of the set-up as well.*
  • C1: Lunge – Anterior lunge with OH single arm hold – 8x each side
  • C2: Core – Pushup with knee drivers x8-10 each side (one per side is one rep)
  • C3: Core – Windshield Wipers x10 each side
  • 3 sets

Thursday – Active Recovery

  • Cat Cow – 10x
  • Quadruped HIP CARS – 5x FWD, 5x BWD each side
  • 1⁄2 frogs – 15x each side
  • Thoracic Rotation in Child’s Pose – 10x each side
  • Tall Kneel Shoulder CARS – 5x FWD, 5xBWD each side -Seated Ankle CARS – 5x each direction, each side
  • *Do 2 ROUNDS*
  • **CARS = Controlled Articular Rotations*

Friday – Full Body Resistance

  • A1: Decline Push-up – x10-15
  • A2:Assisted Single Leg Squat – 6 reps each side (make sitting surface higher if too challenging) 3-4 sets
  • B1:Bridge Walk-outs – 8 reps
  • B2:Prone Broom Row – 10 reps 3-4 sets
  • C1:Step ups (to couch or chair) 8 reps each side
  • C2:Pilates Sit Up – 8-10reps (try to keep your ribcage down and your toes pointed away from you during the whole movement)
  • C3:Open/Close the Gate – 30 reps (out and in is one rep) 3 sets

Saturday – Bodyweight Cardio

  • Option A: 30-40 min Run
  • Option B: 30 min AMRAP – As Many Rounds As Possible 30 Min AMRAP
    • 1. Plank to Thoracic rotation – 5x each side
    • 2. High Knees 20s
    • 3. Reverse Lunge to Single Leg Hop – 5x each side
    • 4. Squat to Inchworm – 6x
    • 5. Dead Bugs – 10x each side with 3 second hold in each position
    • 6. In-in-out-out (on textbook or low step) – 20s

Sunday – Rest

Rest