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February 2021 HOME Program

HOME Session 1 – 300 (WK1&3)

Movement

2 rounds

20 Bird Dog

8 Thread the needles


Muscle

3 rounds

15 Bodyweight squats

12 Glute bridges

6 Leg raise


Heart

4 Rounds

12 heel taps

30sec jump squats ( Slow down, fast up )



HOME Session 1 – 400 (WK1&3)

Movement

2 rounds

20 Bird Dog

8 Thread the needles


Muscle

4 rounds

20 Bodyweight squats

15 Glute bridges

10 Leg raise


Heart

4 Rounds

20 heel taps

45sec jump squats ( Slow down, fast up )



HOME Session 1 – 300 (WK2&4)

Movement

2 rounds

16 Bird dog

10 Glute bridges


Muscle

3 rounds

16 Lunges

10 Thread the needle

16 Single Leg Deadlift


Heart

3 Rounds

30 Star Jumps

40 Mountain Climbers

10 Sit ups



HOME Session 1 – 400 (WK2&4)

Movement

2 rounds

16 Bird dog

10 Glute bridges


Muscle

4 rounds

16 Lunges

10 Thread the needle

16 Single Leg Deadlift


Heart

3 Rounds

50 Star Jumps

50 Mountain Climbers

12 Sit ups



HOME Session 2 – 300 (WK 1&3)

Movement

2 rounds

8 Shoulder Circles

10 Scapular Retractions


Muscle

4 rounds

12 DB Row ( Can use any type of weight, be creative)

40 Shoulder taps

5each Trap 3 Raise


Heart

3 rounds

16 Russian twists

16 Glute bridges

8 V sit ups

Finisher

5min max Step ups



HOME Session 2 – 400 (WK 1&3)

Movement

2 rounds

8 Shoulder Circles

10 Scapular Retractions


Muscle

5 rounds

12 DB Row ( Can use any type of weight, be creative)

40 Shoulder taps

5each Trap 3 Raise


Heart

4 rounds

16 Russian twists

16 Glute bridges

10 V sit ups


Finisher

6min max Step ups



HOME Session 2 – 300 (WK 2&4)

Movement

2 rounds

40s bear crawls


Muscle

3 rounds

10 Bodyweight

10 Glute raises

10 sit ups

15 Push Ups (Use knees if needed)


Rest 90secs between rounds


Heart

3 rounds (No time limit but NO REST)

10 each leg Wall March 4 counts

24 Shoulder taps

40 Mountain Climbers




HOME Session 2 – 400 (WK 2&4)

Movement

2 rounds

40s bear crawls


Muscle

4 rounds

10 Bodyweight

10 Glute raises

10 sit ups

15 Push Ups (Use knees if needed)


Rest 90secs between rounds


Heart

3 rounds (No time limit but NO REST)

10 each leg Wall March 4 counts

40 Shoulder taps

50 Mountain Climbers




HOME Session 3 – 300 (WK 1&3)


Movement

3 rounds

10 Calf raises

8 (each) Single leg deadlift (no weight)

10 Bird Dog


Muscle

3 rounds

16 Single Leg Concentric Squat

20sec bear crawl

12 Glute Bridges


Heart

4 Rounds (No Rest)

10sets Wall March (4 count)

8 Jump Squats



HOME Session 3 – 400 (WK 1&3)


Movement

3 rounds

10 Calf raises

8 (each) Single leg deadlift (no weight)

10 Bird Dog


Muscle

4 rounds

16 Single Leg Concentric Squat

20sec bear crawl

16 Glute Bridges


Heart

4 Rounds (No Rest)

10sets Wall March (4 count)

12 Jump Squats



HOME Session 3 – 300 (WK 2&4)

Movement

2 rounds

12 Scapular Retractions

10 Bird Dog


Muscle

3 rounds

24 Step Ups

12 T-push ups

16 Glute Bridges


Heart

3 Rounds (No Rest)

10sets Wall March (4 count)

12 sit ups

1 min Side Plank



HOME Session 3 – 400 (WK 2&4)

Movement

2 rounds

12 Scapular Retractions

10 Bird Dog


Muscle

4 rounds

24 Step Ups

12 T-push ups

16 Glute Bridges


Heart

3 Rounds (No Rest)

10sets Wall March (4 count)

20 sit ups

1 min 30sec Side Plank



HOME Session 4 – 300 (WK 1&3)

Movement

3 rounds

8 Shoulder Circles

20sec bear crawls


Muscle

4 rounds

8 Push ups

8 Bench Dips

5each Trap 3 Raise


Heart

3 rounds

16 Deadbugs

16 Russian twists

16 Glute bridges


Finisher

2min max Mountain Climbers



HOME Session 4 – 400 (WK 1&3)

Movement

3 rounds

8 Shoulder Circles

20sec bear crawls


Muscle

5 rounds

8 Push ups

8 Bench Dips

5each Trap 3 Raise


Heart

4 rounds

16 Deadbugs

16 Russian twists

16 Glute bridges


Finisher

2min 30sec max Mountain Climbers



HOME Session 4 – 300 (WK 2&4)

Movement

3 rounds

3 Inch Worms

50 Plate hops


Muscle

3 rounds

16 Lunges

15 Push Ups (Use knees if needed)

6 Leg Raises

Rest 90secs between rounds


Heart

3 rounds (No time limit but NO REST)

10 each leg Wall March 4 counts

24 Shoulder taps

10 Squat Jumps




HOME Session 4 – 400 (WK 2&4)

Movement

3 rounds

3 Inch Worms

50 Plate hops


Muscle

4 rounds

16 Lunges

15 Push Ups (Use knees if needed)

6 Leg Raises

Rest 90secs between rounds


Heart

4 rounds (No time limit but NO REST)

10 each leg Wall March 4 counts

30 Shoulder taps

15 Squat Jumps

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