Monday

Day 1 - Total Body Strength & Interval Cardio Flow - 45 Minutes

5 Minute Dowel Warm up

Alternate through these 10 exercises, switching between a strength exercise and a cardio calisthenic exercise. Do 60-seconds of work for strength exercise and 90-seconds of work for calisthenic exercise. You will always take 45-seconds of rest between exercises. Complete all 10 - Exercises which is 1 Round. Complete 2 Rounds.

• Strength: Push Press Cardio: Skater

• Strength: Front Squat Cardio: Seal Jack

• Strength: Bentover Row Cardio: Elevated Running Mt Climber

• Strength: Power Pull a Part Cardio: Stepover

• Strength: Straight Leg Deadlifts Cardio: Elevated Plank Jacks

Workout Coaching Video

Tuesday

Day 2 - Cardio-Abs Workout - 45 Minutes

5-minute Bodyweight Warm up

Part 1 - Pick your favorite way to hit sustained cardio and get busy doing 30 to 40 minutes Mini-Band Cardio Session (Alternative if you do not have access to cardio equipment)

Part 2 - Core Stabilization Circuit 15-5 (Seconds Pro Template Provided)

Starting with exercise 1, do 15-seconds of work followed by a short 5-second rest. Repeat that sequence for 8 continuous sets of that same exercise. Rest 1 minute before moving to the next exercise and repeating that same sequence. Complete all 4 core stabilization exercises.

Exercises

1. 1. Alternating Side Hand Step Downs Right

2. 2. Assisted Body Hollow Raises

3. 3. Loaded Mt Climber

4. 4. V-Sit Rotation

Workout Coaching Video

Wednesday

Day 3 - Anywhere Upper Body 500 ~ 40 Minutes

Warm Up

5- Minute Shoulder Flossing Flow

Set the clock and see how long it takes you to complete the following exercises & reps. Complete all reps of one exercise before moving on to the next exercise. Shoot for quality reps first versus just chasing the clock. Adjust reps based on strength level.

1. 50 Floor Chest Press

2. 50 Seated Rows

3. 50 Long Sitting Muscle Presses

4. 50 Lawnmower Row Right

5. 50 Lawnmower Row Left

6. 50 Assisted Elevated Pushup (View Band Setup Video)

7. 50 High Pulls

8. 50 Alternating Crawling Front Raise (25 per side)

9. 50 Towel Curls

10. 50 Towel Triceps Presses

Workout Coaching Video

Thursday

Day 4 - Cardio - Lower Body AMRAP ~ 40 to 50 Minutes

5-Minute Band Hip Mobility Warmup

Part 1 - 30-Minutes of your Favorite continuous cardio option

30-Minute : Linked Up Band Cardio Session

Part 2 - Flow through this Band Attached 6-exercise / 100 rep lower body sequence for 10, 15 or 20-minutes based on your available workout time. Scale band resistance and feel free to add in a light dumbbell for added strength training.

1. 1. Split Squat Right - 15 Reps

2. 2. Split Squat Left - 15 Reps

3. 3. Side Lunge Right - 15 Reps

4. 4. Side Lunge Left - 15 Reps

5. 5. Rhythmical Crossover Low Reach Right - 20 Reps

6. 6. Rhythmical Crossover Low Reach Left - 20 Reps

1. 1. Split Squat Right - 15 Reps

2. 2. Split Squat Left - 15 Reps

3. 3. RDL Right - 20 Reps

4. 4. RDL Left - 20 Reps

5. 5. Reverse Lunge Right - 15 Reps

6. 6. Reverse Lunge Left - 15 Reps

Workout Coaching Video

Friday

Day 5 - Body Weight Cardio Shred - 30 Minutes

5-minute Bodyweight Warm up

Flow through all 10 exercises doing 2-minutes of work with 1-minute rest between exercises. Complete all 10 exercises for a 30-Minute workout. Progress to Level 2 as your conditioning improves

1. 1. Mt Climber (Low Box Optional)

2. 2. Alternating Side Lunge

3. 3. Seal Jack

4. 4. Side Crawls

5. 5. Alternating Reverse Lunge Overhead Reach

6. 6. Skater

7. 7. Alternating Hip Lunge (Low Box Optional)

8. 8. 2 Step Shuffle (Low Touch Optional)

9. 9. Side Switch (Low Box Optional)

10. 10. Burpee (Low Box Optional)

Coaching Follow-Along Workout Flow Video

Saturday

Day 6 - Stretching Workout - 25 Minutes

Workout

Flow through each station doing 60 - seconds per exercise with no break between exercises. (2:00/Station). Take a 30-second transition rest to the next station. Progress by increasing exercise time per exercise throughout the month.

1. Station 1. Child's Pose & Downward Dog

2. Station 2. Pigeon Stretch Right & Left

3. Station 3. World’s Greatest Stretch with Rotation Right & Left

4. Station 4. Hamstring Floss & Groin Hip Rock Left

5. Station 5. Hamstring Floss & Groin Hip Rock Right

6. Station 6. Side to Side Groin Rocking & Deep Squat

7. Station 7. Bentover Knee Extensions Left & Right

8. Station 8. Wall Thigh Stretch Left & Right

9. Station 9. Assisted Prone Overhead Reaches & Kneeling Y-T-W’s

10. Station 10. 3 Point Assisted T-Rotations Left & Right

Follow Along Coaching Instructional Video

Sunday

Day 7 - 30-Minutes of Movement

Active Total Recovery Day

Plan to take a walk with friends and family. Feel free to adjust this day to fit better into your holiday schedule.

Goal is to do at least 30-minutes of active movement.