Yoga/ Stretch

up dog/ down dog

camel pose

forward fold

pigeon pose

Hold each for 10-20 seconds focusing on your breathing. Keep rotating through 20-40 minutes.

Image may contain: 2 people, people sitting, shoes and indoor
Alexa and Liz – making it work at home

AT HOME

run 800m

:30 second plank hold

30 flutter kicks

:30 second plank hold

3 rounds

Image may contain: 2 people, shoes and outdoor
Jess – family time and workout time, one and the same.

forward lunges

reverse lunges (step back instead of forward)

hand release push-ups

4-6-8-10-12-14-16 ……

AMRAP 15 minutes

Notes: lunges are in place can be done with no weight or holding DB at sides 25/35

Image may contain: 1 person, standing, tree and outdoor
Nathan – getting it in at home

AT HOME

Yoga – Flow

Up dog/ down dog/pigeon pose/ child’s pose/ camel pose

If you are not familiar with the pose or stretch type it into a Google search. Hold each pose 15 seconds focusing on your breathing 20 -40 minutes.

Image may contain: 1 person
Jess

Tabata (20 seconds of work/10 seconds of rest X 8)

push-ups

sit-ups

mountain climbers

burpees

Perform in a rotating fashion; example, 20 seconds of push-ups 10 seconds rest, 20 seconds of sit-ups 10 seconds of rest 20 seconds of mountain climbers 10 seconds of rest, 20 seconds of burpees 10 second rest for 8 rounds

Image may contain: 2 people, including Melissa Stavana
Melissa and her home workout partner

AT HOME:

400m walking lunge

(That’s it! Yep that’s it. Mobilize those hammies, glutes quads and calves after)

Image may contain: 3 people, including Christa Domer, outdoor
Christa, Jess and Jamie- getting their fitness on while keeping the appropriate distance

AT HOME

We’re All in this Together

Partner workout for time:
800m run together

Then 3 rounds:
200 double unders
100 air squats
50 devil press (20/35)

800m run together

____________________________

Scaling/ Solo Version

run 4 minutes

100 lateral hops

50 air squats

25 burpees

run 4 minutes

Image may contain: 1 person, standing and shoes
Jess

AT HOME

Solitary (Comptrain)
On the 0: 600m run
On the 4: 400m run
On the 7: 200m run
On the 10: 600m run
On the 14: 400m run
On the 17: 200m run
On the 20: 600m run
On the 24: 400m run
On the 27: 200m run

Notes: one time around a track is 400m

If you don’t have access to a track or for scaling purposes use a watch and follow these times:

run 3 minutes, rest one minute

run 2 minutes, rest one minute

run one minute, rest two minutes

3 rounds

Image may contain: one or more people and shoes
Kelsey