Your daily workouts At home workouts. No equipment needed
Welcome to the Tribe! Please watch this video
Here is my favorite Full Body Warmup. Make sure you do 10 minutes of this before doing your daily workouts :)
Happy Monday Tribe!!!
Welcome to Week 1. Remember to regress and progress how you need to, and don’t forget to post your sweaty selfie in the Facebook group.
Monday – HIIT WORKOUT
Circuit 1:
Squat with a pulse – 40s on / 20s off
Plank Shoulder Taps – 40s on / 20s off
Jumping Jacks – 40s on / 20s off
Rest for 2-3 Minutes. REPEAT 4-5 timesReverse Lunges – 40s on (each leg) 20s off
Bicycles -40s on (each leg) 20s off
Mountain Climbers – 40s on / 20s off
Rest for 2-3 Minutes. REPEAT 4-5 timesTuesday – REST DAY
Wednesday – AMRAP CIRCUIT
Squat Jumps X 15 Reps
Plank Walk-up X 10 Reps
Burpee X 10 Reps
REPEAT as many rounds as possible in 12 MIN
Rest for 2-3 MinutesPush-up X 10 Reps
V-ups X 10 Reps
Tuck Jump X 10 Reps
REPEAT as many rounds as possible in 12 MIN
Rest for 2-3 MinutesThursday – REST DAY
Friday – Full Body Workout
100 Squats
50 Split Squat (25 each side)
100 Glute Bridges
50 Sit-up
Rest for 2-3 Minutes between Rounds. REPEAT 3-4 times25 Push-up
50 Triceps Dips
100 Mountain Climbers
Rest for 2-3 Minutes between Rounds. REPEAT 3-4 times
Saturday – REST DAYSunday – TABATA & CORE
Squat 20s on / 10s off – REPEAT 8 times
Burpee 20s on / 10s off – REPEAT 8 times
Lateral Shuffles 20s on / 10s off – REPEAT 8 times
Spidermans 20s on / 10s off – REPEAT 8 times
Plank Toe Touch 20s on / 10s off – REPEAT 8 timesSide Plank 30 Seconds each side
Forearm Plank 60 Seconds
x 3 Sets. Rest 60 Seconds between sets.Welcome to Week 2. Remember to regress and progress how you need to, and don’t forget to post your sweaty selfie in the Facebook group.
Monday – HIIT WORKOUT
Circuit 1:
High Knees – 40s on / 20s off
V-ups – 40s on / 20s off
Skater Jumps – 40s on / 20s off
Rest for 2-3 Minutes. REPEAT 4-5 timesLateral Lunges – 40s on (each leg) 20s off
Russian Twist -40s on (each leg) 20s off
Star Jumps – 40s on / 20s off
Rest for 2-3 Minutes. REPEAT 4-5 timesTuesday – REST DAY
Wednesday – AMRAP CIRCUIT
Drop Squats X 15 Reps
Push-up X 10 Reps
Broad Jump X 10 Reps
REPEAT as many rounds as possible in 12 MIN
Rest for 2-3 MinutesSplit Jumps X 10 Reps
Butterfly Crunches X 10 Reps
Burpee X 10 Reps
REPEAT as many rounds as possible in 12 MIN
Rest for 2-3 Minutes
Thursday – REST DAY
Friday – Full Body Workout
100 Squats
75 Glute Bridges
50 Runners Lunges
50 Plank Hip Dips
Rest for 2-3 Minutes between Rounds. REPEAT 3-4 times
100 Reverse Lunges
50 Single Leg Glute Bridge
50 Plank Opp. Knee Opp. Elbow
Rest for 2-3 Minutes between Rounds. REPEAT 3-4 times
Saturday – REST DAYSunday – TABATA & CORE
Squat Jumps 20s on / 10s off – REPEAT 8 times
Jumping Jacks 20s on / 10s off – REPEAT 8 times
Plank Jacks 20s on / 10s off – REPEAT 8 times
Scissors 20s on / 10s off – REPEAT 8 times
Mountain Climbers 20s on / 10s off – REPEAT 8 timesHollow Hold x 30 Seconds. Rest 30 Seconds between. Repeat x 4 Rounds
Happy Monday Tribe!!!
Welcome to Week 3. Remember to regress and progress how you need to, and don’t forget to post your sweaty selfie in the Facebook group.
Monday – HIIT WORKOUT
Circuit 1:
Squat with a pulse – 40s on / 20s off
Plank Shoulder Taps – 40s on / 20s off
Jumping Jacks – 40s on / 20s off
Rest for 2-3 Minutes. REPEAT 4-5 timesReverse Lunges – 40s on (each leg) 20s off
Bicycles -40s on (each leg) 20s off
Mountain Climbers – 40s on / 20s off
Rest for 2-3 Minutes. REPEAT 4-5 timesTuesday – REST DAY
Wednesday – AMRAP CIRCUIT
Squat Jumps X 15 Reps
Plank Walk-up X 10 Reps
Burpee X 10 Reps
REPEAT as many rounds as possible in 12 MIN
Rest for 2-3 MinutesPush-up X 10 Reps
V-ups X 10 Reps
Tuck Jump X 10 Reps
REPEAT as many rounds as possible in 12 MIN
Rest for 2-3 MinutesThursday – REST DAY
Friday – Full Body Workout
100 Squats
50 Split Squat (25 each side)
100 Glute Bridges
50 Sit-up
Rest for 2-3 Minutes between Rounds. REPEAT 3-4 times25 Push-up
50 Triceps Dips
100 Mountain Climbers
Rest for 2-3 Minutes between Rounds. REPEAT 3-4 times
Saturday – REST DAYSunday – TABATA & CORE
Squat 20s on / 10s off – REPEAT 8 times
Burpee 20s on / 10s off – REPEAT 8 times
Lateral Shuffles 20s on / 10s off – REPEAT 8 times
Spidermans 20s on / 10s off – REPEAT 8 times
Plank Toe Touch 20s on / 10s off – REPEAT 8 timesSide Plank 30 Seconds each side
Forearm Plank 60 Seconds
x 3 Sets. Rest 60 Seconds between sets.Welcome to Week 4. Remember to regress and progress how you need to, and don’t forget to post your sweaty selfie in the Facebook group.
Monday – HIIT WORKOUT
Circuit 1:
High Knees – 40s on / 20s off
V-ups – 40s on / 20s off
Skater Jumps – 40s on / 20s off
Rest for 2-3 Minutes. REPEAT 4-5 timesLateral Lunges – 40s on (each leg) 20s off
Russian Twist -40s on (each leg) 20s off
Star Jumps – 40s on / 20s off
Rest for 2-3 Minutes. REPEAT 4-5 timesTuesday – REST DAY
Wednesday – AMRAP CIRCUIT
Drop Squats X 15 Reps
Push-up X 10 Reps
Broad Jump X 10 Reps
REPEAT as many rounds as possible in 12 MIN
Rest for 2-3 MinutesSplit Jumps X 10 Reps
Butterfly Crunches X 10 Reps
Burpee X 10 Reps
REPEAT as many rounds as possible in 12 MIN
Rest for 2-3 Minutes
Thursday – REST DAY
Friday – Full Body Workout
100 Squats
75 Glute Bridges
50 Runners Lunges
50 Plank Hip Dips
Rest for 2-3 Minutes between Rounds. REPEAT 3-4 times
100 Reverse Lunges
50 Single Leg Glute Bridge
50 Plank Opp. Knee Opp. Elbow
Rest for 2-3 Minutes between Rounds. REPEAT 3-4 times
Saturday – REST DAYSunday – TABATA & CORE
Squat Jumps 20s on / 10s off – REPEAT 8 times
Jumping Jacks 20s on / 10s off – REPEAT 8 times
Plank Jacks 20s on / 10s off – REPEAT 8 times
Scissors 20s on / 10s off – REPEAT 8 times
Mountain Climbers 20s on / 10s off – REPEAT 8 timesHollow Hold x 30 Seconds. Rest 30 Seconds between. Repeat x 4 Rounds
Let’s Cool Down! Your cool down is a great opportunity for you to reflect on your accomplishment and give yourself credit for the hard work you did during the workout.
STATIC STRETCHING: