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Home Workout HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral Grip on Hammer Do 4 Times through of 30/10 HOME ITEM 8’s DONKEY KICK AIR SQUAT SINGLE ARM ARNOLD DEAD BUGS STEP UPS HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP FOR TIME 60 sec cardio (run, jumping 30 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 30-25-20-15-10-5 reps mountain climbers, stairs) mountain climbers, stairs) 10 High Plank Shoulder Taps 15 Good Mornings Jumping Jacks 10 Each Single Leg Calf Raises 15 Air Deadlifts Air Squats 10 Each Single Arm Tricep Ext 15 Each Single Leg RDL Skater Jumps Each Leg 10 Second Lateral Can Hold 15 Can Bicep Curls Butterfly Situp 10 Lying Leg Raises Chair Dips SINGLE ARM TRICEP GOOD MORNINGS SKATER JUMPS LATERAL HOLD SINGLE LEG RDL BUTTERFLY SITUP HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP 4 MIN EMOM x3 25 High Knees 30 Weighted Jumping Jacks Minute 1: Lunges 5 Squat Jumps 20 Squats (Home Item) Minute 2: Chair Dips 5 Each Lateral Lunges 20 Deadlifts (Home Item) Minute 3: Knee Tucks 10 Incline or Decline Pushups 5 Each Side Single Arm Thruster Minute 4: Reverse Fly 10 Each Side Plank Hip Dips 20 Butt Kicks Perform each exercise for 1 min 5 Burpees or Half Burpees ***Home Item for SA Thruster Do 3 Rounds LATERAL LUNGE WEIGHTED JACK KNEE TUCKS SIDE PLANK HIP DIP SA THRUSTER REVERSE FLY HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP 3 MIN EMOM x3 60 Seconds Cardio (run, jumping 60 Seconds Cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, Perform Each for 1 Min mountain climbers, stairs) mountain climbers, stairs) 14 Each Single Leg RDL 30 Seconds Each Grip Carry Minute 1: Squat Jump or Squat 14 Air Squats 20 Seconds Superman Hold Minute 2: JJ or Steam Engines 28 Quick Jumps (like jump rope) 8 Inchworms + Optional Pushup Minute 3: Run/Jog/Walk 14 Shoulder Press 8 Each Leg Reverse Lunges Minute 4: Rest ***Grip Carry use book(s) SINGLE LEG RDL GRIP CARRY SQUAT JUMP SHOULDER PRESS INCHWORMS STEAM ENGINES HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP FOR TIME 45 sec cardio (run, jumping 30 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 30-25-20-15-10-5 reps mountain climbers, stairs) mountain climbers, stairs) 8 Inchworms to High Plank 10 Each Leg Elev Glute Bridge Plank Jacks 8 Squat Plus Knee Raise 10 Steps Hamstring Death March Quick Jumps (like jump rope) 20 Bent Over Rows (cans or 8 Second Low Squat Hold Home Item Push Out (chest) broom) 16 Overhead Triceps Extension 20 Second Superman Hold Home Item Push Up (Shoulders) 16 Slow Crunches Home Item Row (Back) INCHWORMS ELEVATED GLUTE PLANK JACKS SQUAT HOLD DEATH MARCH PUSH OUT HOME WORKOUT 14 MIN AMRAP 10 MIN AMRAP 4 MIN CORE/CHEST 2 min Cardio (run, jumping jacks, squat jumps, burpees, ***10,8,6,4,2 reps for all 15 Seconds High Plank mountain climbers, stairs) 8 Incline Pushups Bird Dog (each side) 5 Pushups 8 Each Split Squat Single Leg Sit to Stand (each) 10 Supermans 8 Glute Bridge Air Squat 4 Pushups 16 Russian Twists Burpee or Double Jumping Jacks 15 Seconds Low Plank (elbows) **Split Squat stay in split stance Chair Dips 3 Pushups INCLINE PUSHUP BIRD DOG HIGH PLANK GLUTE BRIDGE SIT TO STAND SUPERMANS HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Burpee, 15 JJ, or 30 High Knee 30 Mountain Climbers Fast mountain climbers, stairs) 20 T Raises 10 Ground to Overhead 30 Quick Jumps (like jump rope) 20 Supermans 10 Book Row 15 Ea Rear Foot Elev. Split Squat 20 JJ or Steam Engines 10 Backpack Squats 30 Broom Deadlifts 20 Straight Arm Twist 10 Each Backpack Lunges 15 Laundry Detergent KB Swings ***GTO Any House Item T RAISES GROUND TO OH RFE Split Squat STRAIGHT ARM TWIST BOOK ROW DETERGENT SWINGS HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 45 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Lateral Hops Side to Side mountain climbers, stairs) mountain climbers, stairs) 12 Ground to Overhead 5 Book Rows or Can Rows 10 Each Leg Step Ups 10 Overhead Lunge 5 Pushups 10 Squat Jumps 8 Half Burpees (only down to 5 Situps or 10 Crunches 10 Each Reverse Lunges high plank) 5 Burpees or 5 Air Squats 10 Quick Jumps 10 Second Squat Hold GROUND TO OVERHEAD BOOK ROW STEP UPS OVERHEAD LUNGE AIR SQUAT SQUAT JUMPS HOME WORKOUT 14 MIN AMRAP 10 MIN AMRAP FOR TIME 60 sec cardio (run, jumping jacks, squat jumps, burpees, 30 Seconds High Knees 10,9,8,7,6,5,4,3,2,1 mountain climbers, stairs) 3-6-9-12 reps and so on… 30 Seconds Lunges Can Clean/Squat/Press Hammer Curl 7 Each Single Arm Deadlift Jumping Jacks Box Jump or Squat Jump 5 Each Single Arm Detergent Swing Lunges or Lunge Jumps Skater Jumps 3 Each Single Arm Press ***Use same item for 3 lifts HAMMER CURL SINGLE ARM DEADLIFT CLEAN/SQUAT/PRESS SKATER JUMPS SINGLE ARM SWING LUNGE JUMPS HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10) 60 sec cardio (run, jumping jacks, squat jumps, burpees, 25 Jumping Jacks Butt Kicks mountain climbers, stairs) 6 Each Side Single Item Squat 15 Air Squats Side Plank Right 6 Arms Extended Home Item Situp 8 Each Lateral Lunges Lateral Hops Side to Side 12 Broom Rows 8 Each Step Ups Side Plank Left 6 Pushups 8 Chair Dips ***20 Sec on/10 Sec off 20 Seconds High Plank Hold Do 8 rounds (twice through ea) SINGLE ITEM SQUAT LATERAL LUNGES BUTT KICKS HOME ITEM SITUP CHAIR DIPS SIDE PLANK .
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