Week One:

Day one (cardio)

Jumping jacks- thirty seconds * 3

high knees- thirty seconds*3

squat jumps- thirty seconds*3

Mountain climbers- thirty seconds*3

over and backs-thirty seconds*3

lateral hops- thirty seconds*3

Scissor hops- thirty seconds*3

Russian Twists- thirty seconds*3

fifteen second rest between each set

Day two (Resistance full body)

Lunge series-3* 2 each way (front, back, lateral) 

Single leg RDL- 3*7

Decline pushup- 3*8

Band pulls- 3*12

Lateral Raise- 3*10

Hammer curl- 3*10

Bench dips- 3*10

Alternating toe touches- 3*8 each way

Day three (Mobility)

Windshield wipers- 3*8

Hydrants- 3*10 each way

Hip circles- 3*5 each way

Active 90 90- 3*4 each way

cobra- hold for 20 seconds three times

Adductor Rocks- 3*8 each way

Spidermans- 3*6 each leg

Active squat stretch- hold for 20 seconds

Hamstring sweeps- 2*10 each way

Hurdle mobility- 2* 5 each way

 

Week two:

Day one (cardio):

Jump rope- 3*30 seconds

Reverse lunge to knee drive- 3*30 seconds

Burpees- 3*30 seconds

wall sprints- 3* 30 seconds

plank jacks- 3*30 seconds

twisting mountain climbers- 3*30 seconds

Bicycles- 3* 30 seconds

Day two (resistance household items only)

Bag squats- 3*12

Water jug single leg RDL- 3*8

Bag curls- 3*12

Chairdips- 3*12

Single leg glute bridge- 3*8

Calf raises (with bag or holding something)- 3*12 each leg

Shoulder series- 3*8 each way (front, lateral, bent)

Day three (upper body mobility)

side lying arm sweeps-3*10 each way

Band circles- 3*10

up and overs- 3*8

Prone swimmers- 3*8

cobra stretch- 3* 30 seconds

child's pose- 3*30 seconds

Reach Through's- 3*8

Shoulder Rotations- 3*10

Side Lying Rotations- 3*8

 

Week three:

Day one (cardio ladder workout)

one foot in *3

2 feet in *3

Bunny hops *3

in and out *3

lateral *3

icky *3

tuck jumps *3

boxerstep *3

Jumps in and out *3

scissors *3

Day two (Resistance)

Split squat- 3*10

incline goblet squat 3*8

single leg RDL to leg drive- 3*8

Band pushups- 3*12

Front Raise- 3*12

pull ups- 3*6

Overhead Triceps Extension3*12

Farmers carry- 3* thirty seconds

Day three (Explosive lower body/ fan favorite)

RFE split squats- 3*8

eccentric squats- 5*5

Counter movement jumps- 3*5

Rotational jumps 3*5

Med ball slams- 3*5

DB power jumps- 3*5

Depth drop squats- 3*5

Hanging Abs- 3*8

 

Week four:

Day one (calisthenics/fan favorite)

Squats- 3*12

lunges- 3*8 each leg

Calf raises- 3*12 each leg

pushups- 3*12

Chin-ups- 3*8

Dips- 3*8

Pullups- 3*6

Decline pushups- 3*8

Day two (lower body super sets)

Squat 3*12/ Single leg RDL 3* 10

Pistol squats (with chair) 3*10/ Calf raise 3* 30 seconds

Lunges 3*12 each leg/ Glute raise 3*8

Bulgarian split Squat 3*8/ wall sits 3*30 seconds

Day three (upper body super sets)

wide pushup 3*12/ bent over raise 3*12

Upright row 3*12/ Lateral raise 3*12

Close grip pushup/ overhead triceps extension 3*12

Hammer curls 3*12/ forearm curls 3*20