Monday January 4, 2021

• Start your workout with 4 pushups in a row 

• 21min EMOM: *** Add 1 rep to each exercise below every round.

  • Min 1:15 squats 

  • Min 2: 6 burpees  

  • Min 3: 10 butterfly sit ups 

 

Tuesday January 5, 2021

• Start your workout with 5 pushups in a row

• Tabata 20 seconds of work 10 seconds rest. Complete 8 cycles (4min) of each of the exercises below. 

 

• 1. Bent Over Flies 

• 2. Triceps Up Downs 

• 3. Bent over row, into a triceps kickback 

• 4. Hand Release Pushups 

• 5. Shin Huggers 

 

Wednesday January 6, 2021

• Start your workout with 6 pushups in a row

 

• Complete 100 squats. 

  • Every 60 seconds drop down and complete 8/ea side mountain climbers 

 

• Complete 100 alternating toe touches. 

  • Every 60 seconds flip over and complete 8/ea side mountain climbers 

 

Thursday January 7, 2021

• Start your workout with 7 pushups in a row

• Mobility Flow Day with Adriene (20 min!) 

https://youtube.com/watch?v=b1H3xO3x_Js

 

Friday January 8, 2021

• Start your workout with 2 sets of 4 pushups in a row

• 10 min AMRAP’s 

  • Grab your wine bottles, soup cans, beer cans etc for this one 

  • In 10 minutes get as many times through as you can:

    • 15-20 lateral raises

    • 15-20 front raises 

    • 15-20 shoulder presses 

    • 30 seconds straight arm plank 

—> 2 minute rest 

Repeat the AMRAP 

—> 2 min rest 

Repeat the AMRAP 

 

Saturday January 9, 2021

• Start your workout with 9 pushups in a row

• 10-8-6-4-2-4-6-8-10 reps of 

  • Lunges each leg 

  • Side plank dips each side 

  • Frogger squats 

  • Plank Toe Touches each foot 

  • Heels elevated Bridges (make this harder by doing one leg at a time) 

  • Leg Raises 

 

Sunday January 10, 2021

• Start your workout with 2 sets of 5 pushups in a row

• Yoga with Adriene (for beginners!) (40minutes!) 

https://youtube.com/watch?v=OQ6NfFIr2jw

​

 

Monday January 11, 2021

• Start your workout with 11 pushups in a row

• 21min EMOM: *** Add 1 rep to each exercise below every round.

  • Min 1:12 jump squats 

  • Min 2: 6 burpees  

  • Min 3: 10 butterfly sit ups

 

Tuesday January 12, 2021

• Start your workout with 2 sets of 6 pushups in a row

• Tabata 20 seconds of work 10 seconds rest. Complete 8 cycles (4min) of each of the exercises below.33

  • 1. Bent Over Flies mixed with pauses…. Reps for the first 20 seconds, had for your second 20 seconds etc. (wine bottles or liquor bottles)

  • 2. Triceps Up Downs 

  • 3. Thrusters (squat, rise, and press something above your head.. can be anything.)

  • 4. Blackburns (hold soup or beer cans)

  • 5. Hollow Hold

 

Wednesday January 13, 2021

• Start your workout with 13 pushups in a row

• Complete 100 burpees. 

  • Every 60 seconds drop down and complete 8/ea side bicycle crunches 

    • Take a little Break. Then:

• Complete 100 alternating reverse lunges  

  • Every 60 seconds and complete 8/ea side bicycle crunches

 

 

Thursday January 14, 2021

• Start your workout with 14 pushups in a row

• Mobility with Adriene (25min)  

https://youtube.com/watch?v=K-Ina_WW4Yc

 

 

Friday January 15, 2021

• Start your workout with 3 sets of pushups in a row

• 10 min AMRAP’s 

  • Grab your wine bottles, soup cans, beer cans etc for this one 

  • In 10 minutes get as many times through as you can:

    • 10 around the worlds. Start at your hips, with straight arms come all the way above your head out to the side, and back down slowly.

    • 10 lateral raise, front raise combos. Raise arms to the side, still raised bring them to the front and then back down = 1 rep

    • 15-20 shoulder presses seated on the floor with legs straight

    • 30 seconds bent arm arm plank 

—> 2 minute rest 

Repeat the AMRAP 

—> 2 min rest 

Repeat the AMRAP

 

Saturday January 16, 2021

• Start your workout with 2 sets of 8 pushups in a row

• Get outside today:

  • Go snowshoeing, or for a long walk, cross country skiing, to the tobogganing ​hill with your family, find a stair case and run up and down. Do something that requires movement outdoors :) 

 

Sunday January 17, 2021

• Start your workout with 17 pushups in a row

• Yoga Flow With Adriene (35min) 

https://youtube.com/watch?v=wMd3XN1KZ3A



 

Monday January 18, 2021

• Start your workout with 3 sets of 6 pushups in a row

• 21min EMOM: *** Add 1 rep to each exercise below every round.

  • Min 1:12 pulse squats (half rep at the bottom then stand up = 1 rep)

  • Min 2: 6 burpees  

  • Min 3: 10 butterfly sit ups

 

Tuesday January 19, 2021

• Start your workout with 2 sets of 9 pushups in a row

• Tabata 20 seconds of work 10 seconds rest. Complete 8 cycles (4min) of each of the exercises below. 

  • 1. Wall Sit 

  • 2. Crab Toe Touches 

  • 3. Jump Squats 

  • 4. Pushup shoulder taps 

  • 5. Alternating side plank with a leg lift 

 

Wednesday January 20, 2021

• Start your workout with 2 sets of 10 pushups in a row

• Complete all exercises with this ladder: 10-20-30-40-30-20-10

  • V-sit 

  • Side plank knee tuck 

  • Butterfly situp 

  • Plank (always 60 seconds) 

  • Elevated split squat (each side) 

  • Hamstring Drives 

  • Single leg RDL (each side) 

  • ½ Burpee Jump Ins 

 

 

Thursday January 21, 2021

• Start your workout with 3 sets of 7 pushups in a row

• Stress Relief Yoga with Adriene (35min)

https://youtube.com/watch?v=jsOqcwcy2mI

 

Friday January 22, 2021

• Start your workout with 2 sets of 11 pushups in a row

• 50 alternating step ups + 10 ½ burpee jump ins 

  • Decrease the step ups by 10 each round and increase the tuck ins by 10 each round 

 

Saturday January 23, 2021

• Start your workout with 4 sets of 6 pushups in a row

• Death by Frog Squats:

  • Complete 300 frog squats. Every time you hit 50 reps you must complete 20 walking lunges each leg and 20 leg lifts 

 

Sunday January 24, 2021

• Start your workout with 24 pushups in a row!

• Yoga with Adriene for your butt!! (30min)  

https://youtube.com/watch?v=PkDCyURzzJY