DAILY WORKOUTS & CHALLENGES

Monday

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We haven't done the Deck of Cards Workout in a while, so grab your deck (or you can use an online app or online card generator).

Flip a card and do the matching exercise for that number of reps until you finish the deck.
Ex: if you draw a 2 of ♠️ spades, you do 2 air squats. Change up the exercises if you don't like the ones listed!
 
Aces=10
Jacks=11
Queen=12
King=13

♦️ burpees️

♥️ mountain climbers

♣️ jumping jacks
♠️ air squat

Tuesday

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15 min EMOM Workout (Every Minute On the Minute)

Minute one: 10 burpees
Minute two: 30 sec plank (log them!)
Minute three: 10 push ups
 
At the end of each exercise rest until the next minute. Repeat until the 15 min runs out.

Wednesday

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This workout incorporates some running/sprinting and is meant to be done outside. However, if you have a treadmill/bike/row machine inside, sub out the outdoor running for whatever you've got. Or do jumping jacks for the "run", and combat jacks for the "sprint."

Round 1

  • 10 Minute HIIT Run: do a 1-minute jog, followed by 1-minute sprint and repeat for 10 minutes

  • 10 Push Ups

  • 50 Jumping Jacks

  • 60 seconds plank (log it!)

Round 2

  • 10 Minute HIIT Run: 30 seconds jog, followed by 30 seconds sprint, for a total of 10 minutes

  • 10 Squats

  • 50 High Knees

  • 60 seconds plank

Round 3

  • 10 Minute HIIT Run: 1-minute jog, 1-minute sprint

  • 10 V-Ups

  • 50 Mountain Climbers

  • 60 seconds plank

Thursday

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Get those timers out for this one!

  • Warm-up with 60 seconds of shadow boxing (stick with jab, cross, hook, upper-cut if you're a beginner, otherwise throw in what you'd like)

  • 60 Second Wall Sit with Rotation...hold a weight or anything, really (do weighted bicep curls if you want more arms than core)

  • 20 Squat Calve Raises

  • 20 Tricep Dips (find a chair, some stairs, or any elevated surface if you prefer)

  • 20, 4-count, Flutter Kicks (ONE (two three four) TWO (two three four)...80 total)

  • Side Plank (hold for 30 seconds each side)

 

Repeat 3x total. Rest 1 minute in between.

Friday

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Repeat 3-7 times!

Saturday

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Set 1:

  • 10x air squats

  • 10x squat jumps

  • 10x push ups

  • 60 second plank on elbows

Set 2:

  • 10x per side lunges

  • 10x per side jump lunges

  • 10x tricep dips

  • 60 second plank on hands

Set 3:

  • 10x hip thrusts

  • 10x single leg hip thrusts

  • 10x Plank on elbow to push up

Repeat entire list 3-5 times.

Sunday

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Do 8-10 rounds as quickly as possible.