Week of August 3rd - Workouts

Hi guys! We are back to the regular Dailies that are between 20 minutes to 55 minutes. The whole body is going to get intense workouts this week! Take a deep breath and let's go!


Monday


Daily #42 - Legs and abs HIIT and AMRAP


Timer on 45-15:

  1. fake handstand r

  2. fake handstand l

  3. butterfly sit up m quadruped hover

  4. full sit up m alternating bird dog

  5. half way sit up m imprints

  6. long jump high knees back

  7. side jump squat and squat jump

  8. lunge forward to balance r

  9. lunge forward to balance l

  10. side to side sumo shift

  11. steady sumo calf raises

  12. r elevated bridge

  13. r bridge leg drop

  14. r bridge leg side drop

  15. r elevated bridge hold and squeeze

  16. l elevated bridge

  17. l bridge leg drop

  18. l bridge leg side drop

  19. l elevated bridge hold and squeeze

AMRAP 15:

  1. 5 sit ups to Russian twist down m air squats

  2. 5 r low sl sit and stand

  3. 5 l low sl sit and stand

  4. 5 tuck jumps

  5. 5 rocking boats

Tuesday


Daily #43 - Chest, Back and Cardio


warm up:


Timer on 50-10:

  1. jumping jacks

  2. rope m high knees

  3. sprawls

  4. rope m high knees

  5. jumping jacks / drunk chicken

  6. rope m high knees

  7. 10 climbers 2 sprawls

  8. rope m high knees

888

  1. wide low pump alternating

  2. staggered pushups alternating

  3. slide forward

  4. slide forward wide / pullups if you have a bar

  5. side to side plank with a rotation pause

  6. rocking quadruped elbows slightly out

  7. burpees

  8. double down burpees


Pilates #12


MSF #20


Wednesday


Daily #44 - Triceps and Biceps Cardio


warm up:


Timer on 50-10:

  1. rope m high knees

  2. 1/4 burpees

  3. rope m high knees

  4. 1/4 burpees

888

  1. water curl to press

  2. rag curl

  3. water curl

  4. half dive bomber

  5. ninja modified

  6. dive bomber

  7. forward back and up pushup

  8. plank circles alternating

Pilates #13 Priendly


Thursday


MSF #20


Friday


Daily #45 - Abs and Cardio

Timer on 75 -15

  1. open close touchdown

  2. 1/2 burpee

  3. plank forward

  4. decline plank forward and knee bend

  5. alternating lunges back

  6. jump lunge

  7. r cross back lunge jump

  8. l cross back lunge jump

  9. leg drop in crunch

x3


Saturday


Daily #46 - Total Body


Timer on 60-10

  1. 10 high knees 5 double butt kicks

  2. 10 sit ups 5 crunches

  3. 10 roll to stand 5 vertical leap

  4. 10 pushups 5 flying pushups

  5. 10 bicycles 5 toe touches

x4



Sunday


MSF #21


Pilates #14

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