Coach Daniel has developed two workouts to accommodate members of all different fitness and mobility levels.
Try the Modified Workout for a less intense routine.
MONDAY
STANDARD WORKOUT
3 sets
:10 sec open legs hamstring stretch
:10 sec bunny hops
10 lateral jumps
6 inch worm to side plank + 5 sec hold
Rest 1:00
6 rounds for time:
20 Seal Jacks
5 Bodyweight Man Maker
20 Plank Spider
rest 1:00 btw rounds
4 sets
16 Lunges
16 Single Leg Deadlifts
16 Glute Bridges
Rest 2:00
3 sets
:30 abdominal stretch
:30 sec tricep stretch
:30 cross arm pull
:30 seated forward fold
no rest btw sets
MODIFIED WORKOUT
3 sets
:10 sec open legs hamstring stretch
:10 sec bunny hops
10 lateral jumps
6 inch worm to side plank + 5 sec hold
Rest 1:00
6 rounds for time:
20 Seal Jacks
5 knee raises + Air squat (4 knee raises + 1 squat = 1 rep)
20 Plank Spider
rest 1:00 btw rounds
4 sets
16 Lunges
16 Single Leg Deadlifts
16 Glute Bridges
Rest 2:00
3 sets
:30 abdominal stretch
:30 sec tricep stretch
:30 cross arm pull
:30 seated forward fold
no rest btw sets
WEDNESDAY
STANDARD WORKOUT
A) 2 sets
10 knee to chest
10 craddle stretch
10 lunge w/ twist
10 toes toches
NO rest btw sets.
B) 3 rounds
:20 sec high knee raises
:20 butt kicks
:20 side shuffle
:20 toes out walk
1:00 rest
4 rounds
10/10 side to side steps
10/10 High Plank Ankle Tap
10 burpees
1:00 rest btw rounds
4 rounds for time:
10 vertical jumps
10 tuck jumps
20 shoulder taps
40 mountain climbers
3 sets
:30 sec deep sumo squat
:30 lying quad stretch
:30 basic glute
1:00 rest
MODIFIED WORKOUT
A) 2 sets
10 knee to chest
10 craddle stretch
10 lunge w/ twist
10 toes toches
NO rest btw sets.
B) 3 rounds
:20 sec high knee raises
:20 butt kicks
:20 side shuffle
:20 toes out walk
1:00 rest
4 rounds
10/10 side to side steps
10/10 High Plank Ankle Tap
10 step ups
1:00 rest
4 rounds for time:
:30 sec jogging
8 burpee on bench + knee raises
20 shoulder taps
30 mountain climbers on bench
3 sets
:30 pigeon pose each side
:30 seated QL stretch each
1:00 frog stretch
1:00 rest
FRIDAY
STANDARD WORKOUT
3 sets
10 alternate windmills
10 bootstraps
10 alternate thoracic twist
10 cossack squats
rest 1:00
AMRAP 12 min
10 snowboarders
10 In and out squats
:30 wall sit
16 Plank Spider
5 sets
10 Air squats
:20 sec glute bridge hold
10 each leg bulgarian split squat
3 sets
:30 pigeon pose each side
:30 seated QL stretch each
1:00 frog stretch
MODIFIED WORKOUT
3 sets
10 alternate windmills
10 bootstraps
10 alternate thoracic twist
10 cossack squats
rest 1:00
AMRAP 12 min
10 snowboarders
10 In and out squats
:30 wall sit
16 Plank Spider
4 sets
10 Air squats
:20 sec glute bridge hold
10 each leg static lunge
Rest 1:00
3 sets
:30 sec deep sumo squat
:30 lyinh quad stretch
:30 basic glute
1:00 rest