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Today’s Workout

Body Weight “Flow” (33 min)

Conditioning- 33 minutes

2 Minute Flow/1 Minute Rest

Flow: (5) Squat to Jumping Lunge; (5e) Pike to Toe Touch (3) Push-Ups; repeat for 2 minutes

then-

8 Rounds (20:10)

Lateral Toe Taps

Single-Leg Burpee Right Leg

 

2 Minute Flow/1 Minute Rest

Flow: (5) Squat to Jumping Lunge; (5e) Pike to Toe Touch (3) Push-Ups; repeat for 2 minutes

then-

8 Rounds 20:10

High Knees

Single-Leg Burpee Left Leg

 

2 Minute Flow/1 Minute Rest

Flow: (5) Squat to Jumping Lunge; (5e) Pike to Toe Touch (3) Push-Ups; repeat for 2 minutes

then-

8 Rounds 20:10

Quad Hold to Plank

Box Hops

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Previous Workouts…

DB Upper Body Workout

DB Upper Body Workout

DUMBBELL UPPER BODY WORKOUT

3×10 Arnold Press

3×10 1.5 Floor Press with hip Bridge

3×10 Curl to Press

3×10 Skull Crusher

3×10 Wide Row

3x10e Renegade Row

32 Minute HIIT

32 Minute HIIT

8 Rounds of 20 seconds of work and 10 seconds of rest (32 minutes)

1) Elbow Bicycles

2) 2 Way March

3) V-Sit Knee tucks

4) Lateral Crawl to Shoulder Tap

5) Lateral Scissor Switches

6) Lateral Taps

7)Rotational Row Sit-ups

8) 45 degree In and Out

 

3 Rounds of Legs (body weight) + Cash Out

3 Rounds of Legs (body weight) + Cash Out

Strength
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 seconds-25 seconds-15 seconds
Squat Hold
Squats
Squat Jumps
15 seconds-25 seconds-15 seconds
Hip Bridge Hold
Hip Brides
Pulsing Hip Bridge
15 seconds-25 seconds-15 seconds
Lunge Hold
Lunges
Lunge to Hop