Day 1
Week 1 | Day 1Day 2
Week 1 | Day 2Day 3
Week 2 | Day 3Day 4
Week 2 | Day 4Day 5
Week 3 | Day 5Day 6
Week 3 | Day 6Day 7
Week 4 | Day 7Day 8
Week 4 | Day 8Day 9
Week 5 | Day 9Day 10
Week 5 | Day 10Day 11
Week 6 | Day 11Day 12
Week 6 | Day 12Day 13
Week 7 | Day 13Day 14
Week 7 | Day 14Day 15
Week 8 | Day 15Day 16
Week 8 | Day 16Referencing the video at the top of the page do the following warm up
2 Sets
50 Single Unders with Jump Rope
10 Air Squats
4 Sets
• 5 Strict Overhead Press
Notes:
• Add weight across sets
• Lift every 2 minutes
12 min EMOM (Every minute on the minute)
• 12 Reverse Lunge Steps (add weight as needed) (6 each leg)
• 8 Box Jumps
• 6 Burpees
Notes:
You are to perform a specific task every time the clock hits :00
Example:
0:00-1:00 Lunges
1:00-2:00 Box Jumps
2:00-3:00 Burpees
3:00-4:00 Lunges
etc
To Increase Challenge:
• Increase the weight/height of the Dumbbells for Lunges and Box for Box Jumps.
• And/Or extend the workout to 15 minutes, performing each exercise one more time than above.
8 sets
20 seconds of work
10 seconds of rest
Notes:
• To increase the challenge, lift and hold a single leg/arm. Alternate limbs across set!
Pigeon Stretch and Couch Stretch
2 minutes per leg for each stretch