Monday

Day 1 - Attachment Free PatioTotal Body Workout

5-Minute Shoulder Flossing

Using the exercise variation of choice, alternate through the following 6 exercises doing 60-seconds of work followed by 30-seconds of rest/transition. Complete all 6 exercises followed by a 2-minute rest. That is 1 cycle. The goal is to complete 3 total cycles for a 30-Minute workout.

1. 1. Resisted push up variations (Regular or Hands Elevated)

2. 2. Row Variation (Long Sit or Seated Low Row or Bentover Row)

3. 3. Push Press (Split Stance Front or Parallel Stance)

4. 4. Towel Curl (Single Band or Band Doubled)

5. 5. Towel Triceps (Staggered or Half Kneeling)

6. 6. Front Squat (Rack or Modified Rack)

Tuesday

Day 2 - Attached Tennis Court Total Body Workout

5-Minute Band Assisted Flow Warm Up

Using the exercise variation of choice, alternate through the following 6 exercises doing 60-seconds of work followed by 30-seconds of rest/transition. Complete all 6 exercises followed by a 2-minute rest. That is 1 cycle. The goal is to complete 3 total cycles for a 30-Minute workout.

1. 1. Chest Press Variation (Staggered or Parallel or Split Squat)

2. 2. Row Variation (Staggered or Bentover or Squat Row)

3. 3. Alternating Frog Jump or Alternating Sprinter Split Jump

4. 4. Bentover Press Variations (Staggered or Parallel or Alternating)

5. 5. Side Lunge Right Variation (Xover Reach or Double Arm reach)

6. 6. Side Lunge Left Variation (Xover Reach or Double Arm reach)

Wednesday

Day 3 - 30-Minute Mobility - Core Stabilization

Part 3 - Mobility Training

Take 15 minutes to focus on mobility/flexibility training doing 1 of the following mobility flow routines.

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.

Flow Through all 8 Movements (4 on each side) doing 50-seconds on / 10-seconds to transition. Repeat this sequence the same way or place yourself in a split stance to increase lower body activation.

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.

Flow through these 4-mobility movements switching sides every 60-seconds. Feel free to bump up to 90-seconds or 120-seconds if you want to increase mobility time.

After completing mobility training, pick 4 of the following 8 Trunk Stabilization Exercises and do 60-Seconds of work followed by 60-seconds of res. That is 1 cycle. Complete 2 total cycles. Feel free to go with trunk assisted variations or choose other exercises that you can complete successfully.

1. 1. Assisted Body Hollow Raises

2. 2. V-Sit Pull a Part

3. 3. Split Squat Halos

4. 4. Side Plank Hip Drops (This is 2 exercises)

5. 5. Knee Taps

6. 6. Alternating Side Crawls

7. 7. 3 Point Wall Touches

8. 8. Foot Loaded Mt Climbers

Thursday

Day 4 - The Playground Rotational Workout

Mini-Mobility Single Attached Band

Alternate through the following 6 exercises doing 60-seconds of work followed by 30-seconds of rest/transition. Complete all 6 exercises followed by a 2-minute rest. That is 1 cycle. The goal is to complete 3 total cycles for a 30-Minute workout.

1. 1. Rotational Pull-Push Right

2. 2. Rotational Pull-Push Left

3. 3. Split Squat Rotation Right or Loaded Split Squat Rotational Right

4. 4. Split Squat Rotation Left or Loaded Split Squat Rotational Left

5. 5. Halo Triceps Press

6. 6. Step and Curl

Friday

Day 5 - Field Cardio-Athletic Workout

Micro-Mobility - Band Hip Stretching

Alternate through the following 5 exercises doing 40-sec of work followed by 20-sec of rest/transition. This is one cycle. Repeat 6 total cycles for a 30-Minute Workout.

1. 1. Alternating Shuffle

2. 2. Forward Crawl

3. 3. Lateral Stepover Repeats

4. 4. Alternating Side Crawl

5. 5. Forward Skater

Saturday

Day 6 - Cardio - Strength Chaos

Warm Up

Bodyweight Flow Warm Up

Flow through the following 3-station / 12-exercise sequence doing 1-minute of cardio followed by 3 strength exercises using a 30-second on / 30-second off sequence. Complete all 3 stations which will be 1 cycle. Complete 3 total cycles for 40-Minute Cardio-Strength workout.

Exercises

• Station 1

  1 Minute Continuous Cardio

  1. Squat Chest Press
  2. Side Step Pull a Part
  3. Step and Press
  
  

  1. Station 2

     1 Minute Continuous Cardio

     1. Reverse Lunge Right
     2. Reverse Lunge Left
     3. SL Deadlifts
     
     

     1. Station 3

        1 Minute Continuous Cardio

        1. Side Plank Right
        2. Side Plank Left
        3. Elevated Running Mt Climber
        
        

Sunday

Day 7 - Mobility and Rotation

Mobility Training

Take 15 to 25 minutes to focus on mobility/flexibility training doing 1 of the following mobility flow routines. Feel free to do more than 1 if time allows.

Flow through all 8 Movements doing 50-seconds on / 10-second transition. After completing all 8 movements, repeat the same sequence to notice the improvement in mobility on the second cycle. This will take approximately 16-minutes. Feel free to spend additional time on more challenging positions.

Flow Through all 8 Movements (4 on each side) doing 50-seconds on / 10-seconds to transition. Repeat this sequence the same way or place yourself in a split stance to increase lower body activation. Hopefully you will notice an improvement in mobility on the second cycle.

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side, switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.

Flow through all 5 Movements on one side first doing 50-seconds on / 10-second transition. After completing all 5 movements on one side, switch and complete the same sequence on the opposite side. This will take approximately 10-minutes so feel free to spend additional time on more challenging positions.

Flow through all 10 Movements doing 50-seconds on / 10-second transition. After completing all 10 movements, repeat the same sequence to notice the improvement in mobility on the second cycle. This will take approximately 20-minutes. Feel free to spend additional time on more challenging positions.

Flow through these 4-mobility movements switching sides every 60-seconds. Feel free to bump up to 90-seconds or 120-seconds if you want to increase mobility time.