WEEK 16: Day 1

Tues (2/23)

Given that gym is still in the process of being put back together, we will go ahead with another week of 'at home' workouts. This week we will focus on mobility/stabilizing movements & core; this will allow us to be SUPER FRESH going into NEXT WEEK, which will be BENCHMARKING!!!


*****If this happens to be the Community Fit workout on the same day, DO NOT do BOTH!!******


Warm-up:

Every Minute On the Minute (EMOM):

Minute 1: Complete 10 Squats

Minute 2: Complete 15 Squats

Minute 3: Complete 20 Squats

Minute 4: Complete 25 Squats

Minute 5: Complete 30 Squats

Then, get in a little stretch with...

Down Dog to Runner's Lunge & Twists

Main Set:

2 Rounds, think about MOBILITY & STABALIZATION, this is NOT for time:

20 Box Step-ups R (Steps are a great way to complete this movement)

20 Box Step-ups L

20 Lateral Box Step-ups R (again use steps if you have them)

20 Lateral Box Step-ups L

20 Stability Ball Glute Bridges

20 Banded Side-Steps R (if you don't have a band, just an old innertube, or take smaller steps

20 Banded Side-Steps L

20 Single Leg Sit to Stand R (this can be done up/down from a chair)

20 Single Leg Sit to Stand L


Cool Down: YOGA


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