Baseline Week: Day 1

We can't know how far we have come if we don't know where we've started. This year we are keeping better track of all our work so we can focus on our improvements. We have posters and wristbands for all our members for our STRONGER 2021 year. Choose a goal. Something simple. Anything from exercise to prayer, from less sugar to more water. Just one. And each day you achieve it, cross off the day. We will succeed in more days crossed off if we see our successes and focus on the wins rather than focusing on where we lack. We will have more days crossed off than not and we will be STRONGER. Keep it simple. Don't give up. Because missing days is also part of our success.


Warm-up:

200 m Run/Row or 40 Jumping Jacks

Cat/Cow

Down Dog to Runner's Lunge & Twists

Down Dog to Pigeon

25 Straight Leg Situps

25 Glute Bridges

Resistance Band Chest & Shoulder Mobility


Main Workout


Option 1 > 3 Months:

AMRAP (As Many Rounds As Safely Possible) in 20 Minutes

200 m Run/Row

5 Pullups @Home Option

5 Burpees

5 Pushups

5 Squats


Option 2 < 3 Months:

AMRAP (As Many Rounds As Safely Possible) in 15-18 Minutes

200 m Run/Row

5 Pullups

5 Burpees

5 Pushups

5 Squats


Option 3 < 1 Month:

AMRAP (As Many Rounds As Safely Possible) in 8-10 Minutes

100 m Run/Row

2 Pullups

2 Burpees

2 Pushups

2 Squats


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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