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Today’s Workout

Lower Body Strength Workout

In this lower body strength workout, there are 6 different exercises to circuit from. Finish the workout with Squat, Glute Bridge, and Lunge Cash Out (no equipment needed other than a chair, bench, or elevated surface)

1a.) 3x10t Single Leg Pistol

1b.) 3x10e Glute Raise

1c.) 3x3e 3-way Hamstring Touch

1d.) 3×10 Natural Leg Extension

1e.) 3x10e Get-up to hip bridge

1f.) 3×10 Elevated Hip Bridge

Cash-Out (:15 | :25 | :15)

:15 Squat Hold

:25 Squats

:15 Squat Jumps

 

:15 Hip Bridge Hold

:25 Hip Brides

:15 Pulsing Hip Bridge

 

:15 Lunge Hold

:25 Lunges

:15 Lunge to Hop

 

Stay Home Challenge

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Previous Workouts…

Leggers…Strength (5 sets- no equipment needed)

Leggers…Strength (5 sets- no equipment needed)

1a.) 5x10t Single Leg Squat

1c.) 5x3e 3-way Hamstring Touch

1d.) 5×10 Natural Leg Extension

1e.) 5x30seconds each side Elevated Side Plank Raise

1f.) 5×10 Lateral Sideboard Lunge

 

Cash-Out x2

:15 Squat Hold

:25 Squats

:15 Squat Jumps

 

Flow (25 min conditioning)

Flow (25 min conditioning)

25-minute work

[1-MINUTE FLOW-Between each set of exercises 5 Frog Jumps, Bent leg walk-out, 2e shoulder tap, push-up] 

 

Circuit 1) 3 Rounds (6:45) 30-second Work:15 second Rest 

Lateral Lunge Taps

Alternating Single Leg Walk Outs

[1-MINUTE FLOW- Repeat for 1 minute: 5 Frog Jumps, Bent leg walk-out, 2e shoulder tap, push-up]

 

Circuit 2) 3 Rounds (6:45) 30-second Work:15 second Rest 

Plank Taps

Low Lunges

[1-MINUTE FLOW- Repeat for 1 minute: 5 Frog Jumps, Bent leg walk-out, 2e shoulder tap, push-up]

Circuit 3) 3 Rounds (6:45) 30-second Work:15 second Rest 

Lateral Lunge Taps

Alternating Single Leg Walk Outs

[1-MINUTE FLOW- Repeat for 1 minute: 5 Frog Jumps, Bent leg walk-out, 2e shoulder tap, push-up]

 

Circuit 4) 3 Rounds (6:45) 30-second Work:15 second Rest 

Plank Taps

Low Lunges

 

Friday Burn (32 min)

Friday Burn (32 min)

 

Cardio 6 rounds 25:15

45 degree switches

Lunge Taps

Plank Up Downs

Bicycles

 

Cardio 6 rounds 25:15

Burpees

Quick Feet switches

Icky Shuffle

Low Lunges