OK! It has arrived! 28 days of tearing it up... carefully and gradually - right??? FORM FIRST IS NO JOKE!
C stands for cardio days.
S stands for strength.
MSF is Mindfulness STRETCH Flow.
Here is Week 1 baby!
Build and Strip
Week 1
Build and Strip Day 1 - C1 6 Tabatas
Tabata 1: 1/4 burpee and Air squats Tabata 2: 1/2 burpee and jumping jacks Tabata 3: sprawl and drunk chicken Tabata 4: burpee and squat jump Tabata 5: shuffle and mountain climbers Tabata 6: butt kicks and strict climbers
Build and Strip Day 2 - C2 4 sets, 6 exercises 30-10: 1. Sprawl 2. Burpee 3. Vertical leap 4. Rotating squats 5. Foggies 6. Running climbers
Build and Strip Day 3 - C3 3 sets, 8 exercises, 50-10: 1. Roll to stand 2. Low seat jump 3. Cross back lunge and leap 4. Shuffle lunge to balance 5. Shuffle 6. Mountain climbers 7. Walk into plank and stand 8. Cross back Lunge and side kick
Build and Strip Day 4 - S1 Leg Day 444 x 2 1. Sit low and stand slo mo 2. Balance kickback and knee lift r slo mo 3. Balance kickback and knee lift l slo mo 4. Sumo low shift
Build and Strip Day 5 - S2 Upper day 444 x 2 1. Pushback
2. Diamond push-up 3. Lie on belly and plank 4. Side to side plank
Build and Strip Day 6 - S3 Core 444 x 3 1. Candle Leg drop 2. Scissor crunch 3. Single leg toe touch r 4. Single leg toe touch l
Build and Strip Day 7 - MSF Stretch and Recover
Week 2
Build and Strip Day 8 - S4 Leg Day
444: 1. Single leg sit and stand r 2. Single leg hamstring bridge chair r 3. Cross back step up r 4. Chair hop and drop r 444: same exercises l
Build and Strip Day 9 - S5 Upper Day 444: 1. Staggered push-up r forward 2. SA Triceps push-up r 3. SA backpack curl and press r 4. SA back pack curl r 444: same exercises l
Build and Strip Day 10 - C4 3 sets, 8 exercises, 60-10: 1. Roll to stand 2. Low seat jump 3. Cross back lunge and leap 4. Shuffle lunge to balance 5. Low Shuffle 6. Running climbers 7. Oblique sprawl 8. Cross back Lunge and side kick
Build and Strip Day 11 - S6 Core Day 888 1. Anchored dragon 2. Deep slider 3. Low plank spider 4. Low plank scorpion 5. Sit up 6. Crunch 7. Slo mo bicycles 8. Balance bike
Build and Strip Day 12 - C5 8 Tabatas: 1. Quarter burpees and Sumo jump 2. Flying push-up and high knees 3. Burpees and butt kicks 4. Oblique quarter burpees and double suitcase crunch and roll to stand
Build and Strip Day 13 - C6 6 exercises 30-10 x 3: 1. Long jump and run back 2. Deep vertical leap 3. Explosive jump overs 4. Explosive lateral jump overs 5. Jog it out 6. Open Close TD
Build and Strip Day 14 MSF Stretch and Recover
Week 3
Build and Strip Day 15 - S7 Leg Day
888 divided right and left: 1. Single leg sit and stand r 2. Single leg hamstring bridge chair r 3. Cross back step up r 4. Chair hop and drop 5. Low seat sit and stand 6. Step up to balance 7. Balance leg circles back 8. Balance leg circles forward then... second half left
Build and Strip Day 16 - S8 Upper Day 444: 1. Staggered push-up r forward 2. SA Triceps push-up r 3. Dive bombers r 4. Pushbacks r 444: same exercises l
Build and Strip Day 17 - C7 3 sets, 8 exercises, 60-10: 1. Roll to stand alternating legs 2. Low seat jump 3. Burpee sumo stop 4. Lunge and kick 5. Low Shuffle 6. Strict climbers 7. Oblique sprawl 8. Cross back Lunge and side kick
Build and Strip Day 18 - S9 Core Day 888 1. Anchored dragon 2. Deep slider 3. Low plank spider 4. Low plank scorpion 5. Sit up elevated legs 6. Crunch elevated legs 7. Slo mo bicycles 8. Balance bike
Build and Strip Day 19 - C8 8 Tabatas: 1. Clean and press and Sumo jump 2. Flying push-up and high knees 3. Sprawl and butt kicks 4. Oblique quarter burpees and sprawl to clean and press
Build and Strip Day 20 - C9 6 exercises 30-10 x 3: 1. Long jump and high knees back 2. Deep vertical leap 3. Explosive jump overs 4. Explosive lateral jump overs 5. Drunken chicken 6. Open Close TD
Build and Strip Day 21 MSF Stretch and Recover
Week 4
Build and Strip Day 22 - S10 Leg Day PART 1
444 right: 1. Pistol r 2. Single leg hamstring bridge chair r 3. Cross back step up 4. Low seat sit and stand... Now! 444 left
Build and Strip Day 23 - S11 Upper Day PART 1 444: 1. Dive bombers 2. Pushbacks 3. Drop and lift plank 4. Triceps pushups
Build and Strip Day 24 - C10 3 sets, 8 exercises, 70 -10: 1. Roll to stand 2. Mountain climbers 3. Speed sprawl 4. Alternating lunge and kick 5. Alternating single arm sprawl 6. Strict climbers 7. Alternating single leg burpee 8. Cross back Lunge and side kick
Build and Strip Day 25 - S12 Core - Leg part 2 - Upper Part 2 - Day 888 1. Anchored dragon 2. Deep slider 3. Triceps pushups 4. Alternating single leg low seat and stand 5. Bridge elevated legs 6. Crunch elevated legs 7. Straight legs up pulse the crunch 8. Balance bike
Build and Strip Day 26 - C11 8 Tabatas: 1. Clean and press and Sumo jump 2. Flying push-up and high knees 3. Sprawl and butt kicks 4. Jumping jack and sprawl to clean and press
Build and Strip Day 27 - C12 6 exercises 30-10 x 3: 1. Long jump and high knees back 2. Deep vertical leap 3. Explosive jump overs 4. Explosive lateral jump overs 5. Drunken chicken 6. Open Close TD
Build and Strip Day 28 MSF Stretch and Recover