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Day 15 - Build That Body With Coach RJ

You need a heavy object

Today we are focusing on building muscle, so you need 2 heavy objects 

Dumbbells
Soup Cans
Waterbottles

12 Exercises
30 Sec of Work 10 Sec Break
3 Rounds
 
Chest press & Leg Lower
Straight legged kickups
Bent over rows
Supermans
Side raíses  
V-sit ups
Tricep kickbacks
Side waterbugs L/R
Pulsating Bicep Curls
Stiff legged deadlifts
Squats
Pulsating lunges L/R
 
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✅Immune-boosting food list and meal plan that boost metabolism
✅World Class Online Support Group with 24hr attention to connection!

DAY 14 - Storng 30 by 
Jenn Manchur

DAY 13 - Sweaty Saturday 
With Coach Michelle

You need light dumbbells

12 Exercises
30 Sec of Work 10 Sec Break
3 Rounds

DB Skier Swings
DB Side lunge & Inside foot touch
DB Willy Bounce
DB Empty Can Raises
Superman Twists
Plank slide outs
AB Pyramid
Long Arm Crunches
Forward/Backward Jumps
Single Leg Deadlifts R
Jump V Lunges
Single Leg Deadlifts
Join our https://www.fitclub.fit/healthyathome community for the exact guidance and support you will need to get your summer body ready for after this passes.

DAY 12 - Caliente Meltdown With Coach Carlos

12 Exercises
30 Sec of Work 10 Sec Break
3 Rounds
Bring the sizzle and prepare to Salsa


Mountain Climbers
Russian Twist
Salsa Quick feet side to side
Side Plank
Donkey Kicks
Latino Party Squats
Reverse Elbow Plank
High knees, clap under the knee
Bicycle Abs
Bird Dog
Stand up, obliques elbows to knees
Push up arm straight up

Join our https://www.fitclub.fit/healthyathome community for the exact guidance and support you will need to get your summer body ready for after this passes.

DAY 11 - GET SOME with Coach RJ

12 Exercises
30 Sec of Work 10 Sec Break
3 Rounds
All Body Weight

1. 180 Jump squats
2. Hillbilly alt ankle taps
3. Sky Divers
4. Prone V’s
5. Circle Leg Lowers
6. Single Arm Scapular Push ups 15/15
7. High Knee x 10 burpee x 1
8. Push up Plus
9. High Plank Alt Knee - Elbow
10. Prone Ext Rot & Full Press
11. POP Crunch
12. Single arm side lying tricep extension 15/15

DAY 10 - Work Out With Coach Hugo The Boss

12 Exercises
30 Sec of Work
10 Sec Break 3 Rounds
You Need A Broomstick

1.Broomstick Thrusters
2.Broomstick reach high crunch
3.Reverse Burpees
4.Half Squat Broomstick Press
5.Explosive lunge
6.Elbow Plank to Hands
7.Lateral Burpee (over broomstick)
8.Spiderman Push ups
9.Broomstick 1 + ¼ squats
10.Hollow Rocks
11.Stomach flutter kicks
12.Hand Release Push Ups

DAY: 9 - Sweaty & Salty With Coach Rick 

12 Exercises
30 Sec of Work
10 Sec Break 3 Rounds
Need a chair from the kitchen or edge of a couch
 
1. Bear crawl out/cross knee/pushup
2. Chair hip bridge/alt knees.
3. Lunge/bulgarian lunge
4. High knees Russian twist
5. DB jump jack to front shoulder raise
6. Bear crawl, up up down down
7. Tip toe side shuffle
8. Standing sprinter 1,2,up
9. Alt. Water bugs
10. Starfish hold
11. Tricep dips
12. Incline tricep pushups

DAY 8 - Don’t Be A: DUMBBELL Workout 
#nevermissamonday with Coach RJ

12 Exercises
30 Sec of Work
10 Sec Break 3 Rounds
 
Squat & Press
Bent over reverse flys
Squat & Front Raise
External rotations
Squat & Side Raise
Tricep Kickbacks
Front Lunge & Punch
Pulsating Bicep curls
Cross Body Lunge & Punch
Push up position Rows
Deadlift & Upright Row
Ground & Pound

DAY 7 -Strong 30 - Mind the audio at times

DAY 6 - Sweaty Saturday with Big MAMA

Star Jacks
Push up & Reach
Forward Lunges
Plank drops
Ab pyramid
Bear Crawl quick fee
V Jump Lunges
Burpees
Walk out push ups
Jump squats
Celebration ankle hops
Boat Hold

DAY 5 - TIGHT & BRIGHT Booty Blast: Animal Workout

Duck Walks
Donkey Kicks L/R 15 seconds each
Lying Fondas L/R 15 seconds each
Hydrants L/R 15 seconds each
Low Striders L/R 15 seconds each
Pop squats 5 seconds
Twerk
Clam
Shell Crunch L/R 15 seconds each
Kneeling leg circles L/R 15 seconds each
Frog lifts
Alternating Waterbugs
Bear Crawls

Day 4 - Healthy At Home
Upper Body Pump Party 

Push Up Row
Prone Snow Angels
High Plank Walks
Prone T’s
Push Up To Plank
Prone W’s
Push up Alt Shoulder Taps
Alt Swimmers
Push up Side-Side Rockers
Superman Alt. Waves
Sexy Push Ups
Elbow Push Ups

Day 3 - Healthy At Home 

Full Body Fat Blaster

Alli shuffle or high knees
Jane Fonda’s or single leg reach back and hop Squat hold/squish the grapes
Salami Slappers
Full sit-ups
Squat curtsy lunges
Bridges
Burpee lunges
Hop squats
Low striders
Straight legged kickups
V-sit ups

Day 2 - Healthy At Home

Bod Squad Crush

Prone kick throughs
High knee 10 total jump squats x 1
Plank slide outs
Windshield wipers
Touch the roof, touch the floor
Jacks Jog in place, coach calls a number
Sprinter crunches
Side bridges L
Side Bridges R
Side shuffle line to line
Push ups
Leg lower kick 2ups

Day 1 - Healthy At Home

Muffin Abductors 

High knees (10/10/10)
Hop squats
Planks
Supermans
Quick feet (10/10/10)
123Heismans
Side waterbugs (L)
Side waterbugs (R)
Lunge, Lunge & Squat
Forward/Backward sprints (line to line)
V-sit ups
Speed crunches
Jumping Jack's

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