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