Workout 3 (you’ll need a couch, body weight, and a timer)

• 3-4 Sets of COUCH SIT TO STANDS
  • 20 REPS
• 20 TAP AND STANDS
• SLOW HIGH KNEES FOR 30 SEC ACTIVE RECOVERY
• 3-4 Sets of INCLINE PUSH-UPS (as many as you can up to 20)
• DO 30 SEC OF FORWARD AND REVERSE SWIMMERS FOR ACTIVE RECOVERY
• 3-4 sets of STEP UPS 10 EACH LEG
• 30 SEC OF ADDUCTOR ROCKING STRETCH
• 3-4 Sets of TRICEP DIPS 20 REPS (add 20 pulse reps to burn the triceps even more)
• GRAB A DRINK OF WATER REST FOR 30 SEC
• 3-4 Sets of SINGLE LEG SIT TO STAND 10-20 EACH LEG
• 30 SEC OF BUTT KICKERS FOR ACTIVE REST
• 3-4 Sets of INCLINE MOUNTAIN CLIMBERS (SLOW) 40 TOTAL REPS
• DO 3 INCH WORMS IN 30 SEC FOR ACTIVE RECOVERY
• 3-4 REAR FOOT ELEV. SPLIT SQUAT 10 EACH LEG
• 30 SEC WATER BREAK (shake the legs out)
• 3-4 Sets of BOTH HEEL ELEVATED GLUTE BRIDGES
• 20-30 REPS 2 COUNT HOLD AT THE TOP (squeeze)
• Cooldown: walk/jog 3000-4000 steps if you have a counter or about a mile and half to two miles

Printable Version of Workout

AT HOME WORKOUT #2

ROUND 1

•  15 SQUATS
•  10 PUSH-UPS
•  5 BURPEES

ROUND 2

•  10 IN & OUT PLYO SQUATS
• 20 JUMPING JACKS
• 5 TUCK JUMPS

ROUND 3

• 8 EACH LEG ALT LUNGES
• 15 CRUNCHES
• 5 INCH WORMS

ROUND 4

• 8 EACH LEG ALT LATERAL LUNGES
• 20 HIGH KNEES
• 8 TRICEP PUSH-UPS

ROUND 5

•  15 SINGLE LEG HOPS
• 10 FROG JUMPS
• 10 SUPERMANS

ROUND 6

• 15 GLUTE BRIDGE
• 20 PLANK SHOULDER TAPS
• 30T OBLIQUE CRUNCH HEEL TAPS

Printable Version of Workout

AT HOME WORKOUT #1

Tri-sets: complete A1 then go into A2 and directly into A3, rest after A3 for 1-2 minutes. Do each
tri-set 3 times. Do the same for the other tri-sets. The finisher will look different.

A1 DB/BW/BANDED SQUATS (15 reps) —On the last rep sink into the bottom of the squat
and do 20 pulses
A2 BAND/DB FRONT SHOULDER RAISE TO LATERAL SHOULDER RAISE (10-15 reps)
A3 TOE TAPS (30 reps counting only one leg. 60 if you’re counting all steps)

B1 SL DONKEY KICKBACKS into FIRE HYDRANTS (20 reps each move each side)
B2 SIT UPS (20 reps)
B3 MOUNTAIN CLIMBERS (30 reps counting only one leg. 60 if you’re counting both legs)

C1 DB/BW REVERSE LUNGES (20 Total reps/10 each leg)—On the last lunge switch legs
and get into a split squat stance. Sink into the bottom half of the split squat and pulse 20 times.
Switch legs and do that on the other side.
C2 PUSH-UPS (10 reps)
C3 SKATERS (30 reps counting one leg. 60 if you’re counting both)

D1 DB THRUSTERS/JUMP SQUATS (15 reps)
D2 DIPS (use the couch or a chair) (20 reps)
D3 JUMPING JACKS (25 reps)

FINISHER: PLANK CHALLENGE
3x through
ELBOW PLANK- 30 SEC
SIDE PLANK-30 SEC
OTHER SIDE PLANK-30 SEC
HIGH PLANK-30 SEC

Printable Version of Workout