MONTH #2 LET’S GO! Protocol: 3 home workouts, 1 gym workout. The order you do the workouts in isn’t important, how hard you work is.

THE WARM UP:

(Do before each workout)

10 x Shoulder Rolls - each direction

2 ROUNDS:
30 sec. Ghost Skipping (no rope)
30 sec. Jumping Jacks
10 x Bodyweight Squats
5 x Inchworms
30 sec. Plank
5 x Push Ups - from knees
5 x Sit Ups
10 x Glute Bridge Lifts

HOME WORKOUT #1: CIRCUITs

CIRCUIT 1:

4 ROUNDS
30 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises.

6 MOUNTAIN CLIMBERS TO JUMP SQUAT
BULGARIAN SPLIT SQUAT - RIGHT LEG (rear foot elevated)
SKATERS - REAR CROSS (tap floor w/opp. hand for more challenge)
BULGARIAN SPLIT SQUAT - LEFT LEG

EXERCISE DEMONSTRATIONS:

6 MTN CLIMBERS TO JUMP SQUAT

BULGARIAN SPLIT SQUAT - R

SKATERS - REAR CROSS

BULGARIAN SPLIT SQUAT - L

CIRCUIT 2:

4 ROUNDS
30 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises.

LATERAL SQUAT - ALTERNATING (Initiate movement by sinking hips back into an imaginary chair)
SQUAT PULSE TO SQUAT JUMP
SIT UP TO SINGLE ARM HIP THRUST - ALTERNATING (Use glutes to press hips up, not lower back)
LUNGE JUMP, BACK FOOT STEP IN/OUT - ALTERNATING

EXERCISE DEMONSTRATIONS:

LATERAL SQUAT

SQUAT PULSE TO SQUAT JUMP

SIT UP + HIP THRUST

LUNGE JUMP, BACK FOOT STEP IN/OUT

cIRCUIT 3:

4 ROUNDS
30 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises.

WIDE SUMO SQUAT
LUNGE COMBO: CURTSY TO REVERSE LUNGE - RIGHT LEG
LUNGE COMBO: CURTSY TO REVERSE LUNGE - LEFT LEG
SQUAT TO STAR JACK

EXERCISE DEMONSTRATIONS:

SUMO SQUAT

CURTSY-REVERSE LUNGE - R

CURTSY-REVERSE LUNGE - L

SQUAT TO STAR JACK

HOME WORKOUT #2: TABATA

TABATA 1:

8 ROUNDS
20 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises. Rest 1 minute after 8 rounds before moving on to TABATA 2.
Alternate between the following 2 exercises:

SQUAT TO LUNGE HOP
PUSH UP TO SHOULDER TAP (Modify on knees)

EXERCISE DEMONSTRATIONS:

SQUAT TO LUNGE HOP

PUSH UP + SHOULDER TAP

TABATA 2:

8 ROUNDS
20 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises. Rest 1 minute after 8 rounds before moving on to TABATA 3.
Alternate between the following 2 exercises:

TEMPO ARMS JUMPING JACKS
MOUNTAIN CLIMBERS

EXERCISE DEMONSTRATIONS:

TEMPO ARMS JACKS

MOUNTAIN CLIMBERS

TABATA 3:

8 ROUNDS
20 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises. Rest 1 minute after 8 rounds before moving on to TABATA 4.
Alternate between the following 2 exercises:

TRICEPS DIPS - STRAIGHT LEGS
SQUAT PULSES

EXERCISE DEMONSTRATIONS:

TRICEPS DIPS

SQUAT PULSES

TABATA 4:

8 ROUNDS
20 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises. Rest 1 minute after 8 rounds before moving on to TABATA 5.
Alternate between the following 2 exercises:

SPRAWL
PRONE SHOULDER PRESS (Pull belly button away from floor, press hips into floor, lift legs & chest)

EXERCISE DEMONSTRATIONS:

PRONE SHOULDER PRESS

TABATA 5:

8 ROUNDS
20 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises. Rest 1 minute after 8 rounds before moving on to TABATA 6.
Alternate between the following 2 exercises:

NARROW PUSH UP - KNEES (Keep elbows tight against your body)
BROAD JUMP BACK PEDAL

Exercise Demonstrations:

NARROW PUSH UP

BROAD JUMP BACK PEDAL

TABATA 6:

8 ROUNDS
20 SECONDS of WORK each exercise, 10 SECONDS REST in between exercises.
Alternate between the following 2 exercises:

OBLIQUE V-CRUNCH - LEFT
OBLIQUE V-CRUNCH - RIGHT

Exercise Demonstrations:

OBLIQUE V-CRUNCH - L

OBLIQUE V-CRUNCH - R

HOME WORKOUT #3: CIRCUIT

CIRCUIT: Cardio + core

3-4 ROUNDS (Depending on how much time you have, 4 is ideal)
10 EXERCISES, 40 SECONDS of WORK each exercise, 20 SECONDS REST in between exercises.

POP SQUAT TO ANKLE CROSS
COMMADOS
HIGH KNEES
PLANK KNEE PULL HIGH TO LOW
FAST FEET
DOWNDOG CROSS
LUNGE COMBO: FORWARD-ANGLE-LATERAL - R
LUNGE COMBO: FORWARD-ANGLE-LATERAL - L
BURPEE PLANK JACK
BICYCLE CRUNCH

Exercise Demonstrations:

POP SQUAT ANKLE CROSS

COMMANDOS

HIGH KNEES

PLANK KNEE PULL

FAST FEET

DOWNDOG CROSS

LUNGE COMBO - R

LUNGE COMBO - L

BURPEE PLANK JACK

BICYCLE

GYM DAY: SUPERSETS

A SUPERSET IS 2 EXERCISES PERFORMED BACK TO BACK WITH NO REST IN BETWEEN.
DO 4 SETS, 14 REPS PER SET. REST AFTER 4 SETS, MOVE ON TO the next SUPERSET.

SUPERSET 1: 4 sets

14 x STAGGERED STANCE DEADLIFT - RIGHT LEG (Send hips back/hinge at hips to start movement. Target your glutes)
14 x STAGGERED STANCE DEADLIFT - LEFT LEG
14 x BICEP CURL - RIGHT ARM - ONE ARM CURLS WHILE THE OTHER HOLDS THE DB @ 90 DEGREE BEND
14 x BICEP CURL - LEFT ARM

EXERCISE DEMONSTRATIONS:

STAGGERED STANCE DL - R

STAGGERED STANCE DL - L

BICEP CURL + ISO - L

BICEP CURL + ISO - R

SUPERSET 2: 4 sets

14 x LUNGE COMBO: FORWARD TO REVERSE LUNGE - HOLD DB IN GOBLET POSITION - RIGHT LEG
14 x LUNGE COMBO: FORWARD TO REVERSE LUNGE - HOLD DB IN GOBLET POSITION - LEFT LEG
14 x TRICEP EXTENSION MACHINE - Use the bar or rope.

EXERCISE DEMONSTRATIONS:

FORWARD-REVERSE LUNGE - L

FORWARD-REVERSE LUNGE - R

TRICEPS EXT. MACHINE

SUPERSET 3: 4 sets

14 x DEADLIFT SUMO SQUAT TO LATERAL RAISE
14 x BENT OVER REAR DELT RAISE

EXERCISE DEMONSTRATIONS:

DEADLIFT SUMO SQUAT TO LATERAL RAISE

BENT OVER READ DELT RAISE

SUPERSET 4: 4 sets

14 x ALTERNATING LATERAL SQUAT, 1 DB
14 x ALTERNATING BICEPS CURL

EXERCISE DEMONSTRATIONS:

ALTERNATING LATERAL SQUAT

ALTERNATING BICEPS CURL

FINISHER EMOM: 6 MINUTES

EVERY MINUTE ON THE MINUTE: START THE SERIES OF EXERCISES/REPS BELOW AT THE TOP OF THE MINUTE, WHEN YOU FINISH, REST FOR THE REST OF THE MINUTE, START THEM AGAIN AT THE START/TOP OF THE NEXT MINUTE.