MONDAY AT HOME

NO EQUIPMENT WORKOUT

WARMUP
(one time through)
400 meter run
1:30 plank hold w/alternating shoulder taps
1:30 alternating lunges

PART A
(2 rounds)
:20 sec tuck in outs (like a v-up, knees bent)
:10 sec rest
:20 sec mountain climbers
:10 sec rest
:20 sec flutter kicks
:10 sec rest
:20 sec toe taps
:10 sec rest
:20 sec situps
:10 sec rest
:20 sec plank hold
:10 sec rest
:20 sec v-ups
:10 sec rest
:20 sec bicycle kicks
:10 sec rest

PART B
“THE DECK OF CARDS”
Grab a deck of cards. Flip a card over and do the number shown of the exercise that matches the suit shown. Continue until entire deck is gone.

❤️= push ups
🔷= jumping air squat
♠️= situps
♣️= Sumo deadlift high pull w/ any weight object
JOKER= 20 burpees

2-10 = number shown
ACES = 11
JACKS = 12
QUEENS = 13
KINGS = 14

PART C
STRETCH

EQUIPMENT WORKOUT

WARMUP
(one time through)
400 meter run
1:30 plank hold w/alternating shoulder taps
1:30 alternating lunges

PART A
(2 rounds)
:20 sec tuck in outs (like a v-up, knees bent)
:10 sec rest
:20 sec mountain climbers
:10 sec rest
:20 sec flutter kicks
:10 sec rest
:20 sec toe taps
:10 sec rest
:20 sec situps
:10 sec rest
:20 sec plank hold
:10 sec rest
:20 sec v-ups
:10 sec rest
:20 sec bicycle kicks
:10 sec rest

PART
“THE DECK OF CARDS”
Grab a deck of cards. Flip a card over and do the number shown of the exercise that matches the suit shown. Continue until entire deck is gone.

❤️= push press
🔷= front squat
♠️= situps
♣️= SDHP (sumo deadlift high pull)
JOKER= 20 burpees

2-10 = number shown
ACES = 11
JACKS = 12
QUEENS = 13
KINGS = 14

PART C
STRETCH