Work Out of the Day

Work Out of the Day

DISCLAIMER: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you think you are having a medical or health emergency, call your health care professional, or 911, immediately.

All exercise should begin with a light aerobic warm-up (jogging, jumping jacks, jump rope or cycling, for example) of 5-10 minutes and light or dynamic stretching. Deep long stretching should be conducted post-workout to improve flexibility and muscle growth/healing.

 

Generic dynamic stretching warm-up exercises:

Lunge with twist                                                              Arm Circles

Knee to chest                                                                  Plank Walk out (inch worm)

High kicks                                                                        Jumping Jacks 

T push-ups                                                                      Arm hug

Jump Squats (late routine)                                              Hip Circles

Hamstring Scoops                                                           Leg Pendulum

Leg kicks w/ opposite arm reach                                    Arm Swings

High knees                                                                      Spinal rotations

Butt kicks                                                                         Vinyasa flow

Dynamic Pigeon                                                              Fire hydrant circles

Scorpion                                                                          Leg cross overs

Two-step hamstring stretch                                             Cartwheels


*All workouts can be adjusted to your needs while always focusing on good technique. If it is too difficult, then complete less reps or split repetitions into multiple sets. If it's too easy, add more reps.

Day 15 – 15-20 minutes
Instructions: Complete exercise reps/time then move onto next exercise with no rest.

  • 20 prisoner get-ups (weighted to add complexity)
  • 1 minute cardio (e.g. sprint, run, jog, run in place, jumping rope)
  • 30 second flutter kicks (V-up flutter kicks to add complexity)
  • 1 minute cardio
  • 30 second flutter kicks (V-up flutter kicks to add complexity)
  • 1 minute cardio
  • 20 triceps extensions (hip height – use table of chair)
  • 1 minute cardio
  • 30 body squats (weighted to add complexity)
  • 1 minute cardio
  • 1-2 minutes of rest
  • Repeat cycle one more time through

TOTAL: Varies based on individual fitness level



Day 16 – 12-15 minutes 

Instructions: Complete exercise reps/time then move onto next exercise with no rest. If it’s too easy then repeat cycle 1 or more times.

  • 10 two-count hop overs (use bench, stool or cones to get 12” elevation with feet)
  • 16 single legged squats (assisted with wall of chair if needed)
  • 15 diamond push-ups (use table to elevate if regular too hard, or to elevate feet if too easy)
  • 45 second hollow rock
  • 10 military press (downward dog position – easy; feet on wall – hard)
  • 20 plank jacks
  • 1-2 minutes of rest
  • Repeat cycle one more time through

 

TOTAL: Varies based on individual fitness level



Day 17 – 20 minutes 

Instructions: Workout continuously for 20 minutes. Each exercise is completed before moving onto next exercise.

  • 30 second side plank on hand (on elbow if too difficult)
  • 30 second side plank on hand (opposite side)
  • 32 alternating leg balanced warrior (arms overhead)
  • 10 dips (feet elevated)
  • 8 glute bridge (elevated, complete single legged to increase difficulty)
  • 20 squat jacks
  • Repeat cycle until time elapses.

 

TOTAL: Varies based on individual fitness level



Day 18 – 16 minutes 

Instructions: Complete exercise for 20 seconds, rest for 10 seconds, and move onto next exercise.

  • 20 second hollow rock
  • 10 seconds rest
  • 20 second military press
  • 10 seconds rest
  • 20 second back arch rock (like superman but rocking back and forth)
  • 10 seconds rest
  • 20 second reverse lunges (add weight to increase difficulty)
  • 10 seconds rest
  • Repeat cycle 7 more times through

 

TOTAL: Varies based on individual fitness level


Day 19 – 20 minutes

Instructions: Complete exercise repetitions then move onto next exercise with no rest. If it’s too easy then use objects at home to simulate dumbbells if you do not have them. E.g. soup cans, milk jugs, rocks, invert body under table for curls and rows.

  • 20 incline push-ups
  • 10 Bent over rows (use milk jugs or similar weighted object)
  • 10 inch worms
  • 15 chair dips (elevate feet to increase difficulty)
  • 10 biceps curl (use weighted objects like rocks or canned foods)
  • 30 body squats
  • 15 glute bridges
  • 15 four-count bicycle crunches
  • 1-2 minutes of rest
  • Repeat cycle two more times through

 

TOTAL: Varies based on individual fitness level


Day 20 – 15-20 minutes

Instructions: Complete exercise repetitions then move onto next exercise with no rest. If it’s too easy then use objects at home to simulate dumbbells if you do not have them. E.g. soup cans, milk jugs, rocks, invert body under table for curls and rows.

  • 20 jumping jacks
  • 12 jump squats
  • 10 single-legged hip extensions (like glute bridges)
  • 15 glute kickbacks (Right & Left)
  • 8 bodyweight, single-legged calf raises (use hard stairs, board, or bocks)
  • 15 wide-grip push-ups
  • 10 reverse fly
  • 10 weighted arm circles (forward a& backward)
  • 12 weighted triceps extensions
  • 12 weighted biceps curl
  • 30 crunches
  • 10 four-count incline mountain climbers
  • 20 jump squats
  • 20 jumping jacks
  • 1-2 minutes of rest
  • Repeat cycle one more time through

 

TOTAL: Varies based on individual fitness level


Day 21 – 15-30 minutes

Instructions: Complete as many repetitions of each exercise then move onto next exercise. Rest as needed between exercises. If it’s too easy then repeat cycle 1 or more times.

  • Sumo squat with leg kick out (alternating leg kicks)
  • Squat jumps
  • Curtsy lunge (reverse lunge cross overs)
  • Glute kickbacks (right & left)
  • One-legged hip extensions (right & left)
  • Glute bridges
  • Flutter kicks
  • Reverse flutter kicks (swimmer minus arms)
  • Reverse leg lifts (right & left)
  • Side plank (on elbow) with leg raise, adduction (right & left TOP leg raises up)
  • Side plank (on elbow) with leg raise, abduction (right & left BOTTOM leg raises up)

 

TOTAL: Varies based on individual fitness level

WODs 1-7

Day 1 – 20 minute EMOM (Every Minute On the Minute)

Instructions: Work out for 20 minutes. Rest is based on the time it takes you to complete exercise. (If it takes you 30 seconds to complete exercise, you will have 30 seconds of rest.)

  • First minute - 20 pushups
  • Second minute - 12 burpees
  • Third minute - 20 Hip bridge extensions
  • Fourth minute – 50 meter sprint
  • Repeat cycle 5 times through

TOTAL as written: 100 pushups, 60 burpees, 100 hip bridge extensions, 250 meter sprint


Day 2 – 12 minutes AMRAP (As Many Reps As Possible)

Instructions: Work out continuously for 12 minutes. Each exercise is completed before moving onto next exercise.

  • 10 Burpees
  • 20 Air squats
  • 10 Burpees
  • 10 Pike push-ups
  • 10 Burpees
  • 10 V ups
  • Repeat cycle until time elapses.

TOTAL: Varies based on individual fitness level


Day 3 – 24 minutes of Tabata FMR (For Max Reps)

Instructions: Work out for 24 minutes. You will complete an exercise for 30 seconds, rest for 30 seconds, and move onto next exercise.

  • Pushups
  • Body weight Squat
  • Ice Skater Hop
  • Bicycle Crunch
  • Lateral Plank Walk
  • Reverse Walking Lunge
  • Plank
  • Repeat cycle 4 times through

TOTAL: Varies based on individual fitness level


Day 4 – 15 minutes of AMRAP

Instructions: Work out continuously for 15 minutes. Each exercise is completed before moving onto next exercise.

  • 100 High knees
  • 10 Diamond push-ups
  • 50 Tuck jumps
  • 10 Side lunges
  • 10 Burpees
  • 10 Sit ups
  • Repeat cycle until time elapses.

TOTAL: Varies based on individual fitness level


Day 5 – Cardio Challenge
Instructions: You will complete an exercise then move onto next exercise.  After completion of last exercise take 1-2 minutes rest. 

  • 50 High knees w/ jump rope
  • 50-meter sprint
  • 5 Burpee tuck jumps
  • 50-meter sprint
  • 50 Straight punches (alternating arms)
  • 50-meter sprint
  • 30 Tuck jumps
  • 50-meter sprint
  • 5 Pushup plank jumps
  • 50 meter sprint
  • 10 sit-ups
  • Rest 1-2 minutes
  • Repeat cycle 3 times through

TOTAL: 150 high knees, 750-meter sprint, 15 burpee jumps, 150 straight punches, 90 tuck jumps, 15 pushup plank jumps, 30 sit-ups


Day 6 – 20 minutes of Tabata FMR (For Max Reps)
Instructions: Workout for 20 minutes. You will complete an exercise for 35 seconds, rest for 25 seconds, and move onto next exercise. 

  • Chest to floor burpees
  • Leg lifts with Legs spread
  • Squat Jack Heel Click
  • Plank Jack Reptile Crunch
  • Lunge Hop Switch
  • Donkey kick hops
  • Repeat cycle 4 times through

TOTAL: Varies based on individual fitness level 


Day 7 – 18 minutes of AMRAP
Instructions: Workout continuously for 18 minutes. Each exercise is completed before moving onto next exercise.

  • 2 Pull-ups
  • 4 Plyo push-up
  • 6 Hollow Hold or V-ups
  • 8 Burpees
  • 10 High Knees
  • 12 Body weight squat

TOTAL: Varies based on individual fitness level

WODs 8-14

Day 8 – 29 minutes (Moderate) 
Instructions: Complete exercise for 1 to 2 minutes, then rest for 30 seconds and move onto next exercise. Complete 2 rounds.

  • 1 minute – Elbow Plank
  • Rest 30 sec
  • 1 minute – Push-Ups
  • Rest 30 sec
  • 2 minute – Body Squats
  • Rest 30 sec
  • 1 minute – Bird Dog
  • Rest 30 sec
  • 1 minute – Floor Back Bridge
  • Rest 30 sec
  • 1 minute – Elbow Plank
  • Rest 30 sec
  • 1 minute – Push-ups
  • Rest 30 sec
  • 2 minute – Body Squats
  • Rest 2 minutes
  • Repeat cycle one more time through

TOTAL: Varies based on individual fitness level


Day 9 – 27 minutes HIIT (High Intensity Interval Training)
Instructions: Complete exercise for 45 seconds, then rest for 10 seconds and move onto next exercise. Complete 2 rounds.

  • 45 seconds – Jumping Jacks
  • 10 seconds – rest
  • 45 seconds - Burpees
  • 10 seconds - rest
  • 45 seconds – Squat Jumps
  • 10 seconds - rest
  • 45 seconds – Push-ups
  • 10 seconds - rest
  • 45 seconds – Sit-throughs
  • 10 seconds - rest
  • 45 seconds – Jumping Lunges
  • 10 seconds - rest
  • 45 seconds – Ice Skaters
  • 10 seconds - rest
  • 45 seconds – Strait punches
  • 10 seconds - rest
  • 45 seconds – Mountain Climbers
  • 10 seconds - rest
  • 45 seconds – High Knees
  • 10 seconds - rest
  • 45 seconds – Double Knees
  • 10 seconds - rest
  • 45 seconds – V-sit Crunches
  • 10 seconds - rest
  • 45 seconds – Glute kickbacks
  • 10 seconds - rest
  • 45 seconds – Y-T-A (superman with arms making a Y-T-A; 15 sec each position)
  • Rest 1 minute 40 seconds
  • Repeat cycle one more time through

TOTAL: Varies based on individual fitness level


Day 10 – 22 minutes (moderate)
Instructions: Complete exercise for 40 seconds, then rest for 20 seconds and move onto next exercise. Complete 2 rounds.

  • Jumping Jacks
  • Push-up and Rotation
  • Jumping Lunges
  • Spiderman push-ups
  • Cross Jacks
  • Mountain Climbers
  • Y-T-A
  • Squat Jacks
  • Down Unders (Dive bombers/seal push-ups)
  • Step-ups
  • Rest 2 minutes
  • Repeat cycle one more time through

TOTAL: Varies based on individual fitness level


Day 11 – 5 minutes Core (Moderate)
Instructions: Complete exercise then move onto next exercise with no rest. If it’s too easy then repeat cycle 1 or more times.

  • 10 inch worms
  • 10 four-count bicycle crunches (slow)
  • 20 Plank with shoulder taps
  • 20 sit-ups
  • 30 Elbows to hands Plank push-ups
  • 30 Russian Twists
  • 30 toe reaches

TOTAL: Varies based on individual fitness level


Day 12 – 18-24 minutes HIIT (High Intensity Interval Training)
Instructions: Complete exercise for repetitions/time, then move onto next exercise. Complete 6 rounds.

  • 6 Burpees
  • 6 Diamond Push-ups
  • 6 Squat Jumps
  • 6 Plank with shoulder taps
  • 30 seconds wide squat holds
  • 15 seconds rest
  • 6 Burpees
  • 6 Push-ups
  • 6 Drop Squats
  • 6 Bird Dog
  • 30 seconds Elbow Plank
  • 15 seconds Rest
  • Repeat cycle 5 more times through 

TOTAL: Varies based on individual fitness level


Day 13 – 52 minutes Yoga (moderate)
Instructions: Complete each exercise/pose for specified time, then move onto next exercise.

Set 1

  • 30 seconds – First Yoga Plank
  • 30 Seconds – Cat Cow 
  • 10 Seconds – Modified Chaturanga
  • 15 seconds – Modified Cobra
  • 15 seconds – Locust
  • 10 seconds – Upward Facing Dog
  • 30 seconds – Downward Facing Dog
  • 10 seconds – Yoga Plank
  • 10 seconds – Left Low Lunge
  • 15 seconds – Left Lizard
  • 20 seconds – Crow
  • 10 seconds – Fold Forward
  • 10 seconds – Half Way Lift
  • 10 seconds – Fold Forward
  • 15 seconds – Mountain Pose with prayer hands
  • 10 seconds – Upward Salute
  • 30 seconds – Chair Pose
  • 10 seconds – Fold Forward
  • 10 seconds – Half Way Lift
  • 10 seconds – Fold Forward

Repeat Set 1.

Set 2

  • 30 seconds – First Yoga Plank
  • 30 Seconds – Cat Cow 
  • 10 Seconds – Modified Chaturanga
  • 15 seconds – Modified Cobra
  • 15 seconds – Locust
  • 10 seconds – Upward Facing Dog
  • 30 seconds – Downward Facing Dog
  • 10 seconds – Yoga Plank
  • 10 seconds – Right Low Lunge
  • 15 seconds – Right Lizard
  • 20 seconds – Crow
  • 10 seconds – Fold Forward
  • 10 seconds – Half Way Lift
  • 10 seconds – Fold Forward
  • 15 seconds – Mountain Pose with prayer hands
  • 10 seconds – Upward Salute
  • 30 seconds – Chair Pose
  • 10 seconds – Fold Forward
  • 10 seconds – Half Way Lift
  • 10 seconds – Fold Forward
  • Repeat Set 2.
  • Set 3
  • 45 seconds – Right Warrior 1
  • 45 seconds – Right Warrior 2
  • 90 seconds – Horse stance with heels up
  • 120 seconds – Wide leg forward bend
  • 45 seconds – Left Warrior 1
  • 45 seconds – Left Warrior 2
  • 90 seconds – Horse stance
  • 120 seconds – Wide leg forward bend with twists

Repeat Set 3.

Set 4

  • 120 seconds – Tip Toe Glute Bridge
  • 120 seconds – Left Bridge Glute Circles
  • 120 seconds Right Bridge Glute Circles
  • 30 seconds – modified Happy Baby
  • 120 seconds – Lying Spinal Twist with Crossed Legs
  • 120 seconds – Corpse

Day 14 – 24 minutes (Moderate)
Instructions: Complete each exercise for 30 seconds, rest for 10 seconds, and repeat 2 more times through. 

  • 3x (30 seconds High Knees + 10 seconds rest)
  • 3x (30 seconds Mountain Climbers + 10 seconds rest)
  • 3x (30 seconds Body squats + 10 seconds rest)
  • 3x (30 seconds Jumping Jacks + 10 seconds rest)
  • 3x (30 seconds Jack Knife + 10 seconds rest)
  • 3x (30 seconds Plyo Lunges + 10 seconds rest)
  • 3x (30 seconds Squat Jumps + 10 seconds rest)
  • 3x (30 seconds Elbow to Knee Twists + 10 seconds rest)
  • 3x (30 seconds Burpees + 10 seconds rest)
  • 3x (30 seconds Inch Worms + 10 seconds rest)
  • 3x (30 seconds Quick toe taps on step + 10 seconds rest)
  • 3x (30 seconds Elbow to hands plank pushups + 10 seconds rest)

TOTAL: Varies based on individual fitness level

Additonal Resources