Workout of the Day - Schedule
    Intro

     About WOD:

    WOD = Workout of the Day

    If you're not familiar with these movements, methods or even terminology, check out a class and/or give one of our 1 to 1 personal trainers a call!

     
     
    Monday

    Quarantine Band Workout

    Chest Press (4x10)

    Squats (4x15)

    Bent Over Rows (4x10)

    Kickbacks (3x12)

    Glute Bridge (3x15)

    Curls (3x12)

     
     
    Tuesday

     Couch Potato Workout

    (5-7 Rounds)

    20- Sit down couch squats

    10- Couch Dips

    20- Moutain climbers

    10- Side Plank Shuffle

    10- Leg raise

    10- Leg circles

    (This is all done by using your couch)

     
     
    Wednesday

                           SPELL YOUR NAME

    A: 10 Push Ups                               N: 5 sets of Stairs

    B: 1km Jog                                      O: 20 Leg Raises

    C: 10 Squat Jumps                          P: 1 min. Plank

    D: 20 Burpees                                 Q: 30 Star Jumps

    E: 10 Squats                                    R: 2 min Skipping

    F: 20 Star Jumps                             S: 20 Burpees

    G: 20 Lunges                                   T: 30 sec. Plank

    H: 1 min. Skipping                           U: 15 Squats

    I: 45 sec. Plank                               V: 15 Push Ups

    J: 3 sets of Stairs                             W: 20 Sit Ups

    K: 10 Burpees                                  X: 10 Lunges

    L: 20 Squats                                     Y: 20 Squat Jumps

    M: 2 min. Plank                                 Z: 2 min. Plank

     
     
    Thursday

    Playing Cards

    Grab any standard deck of cards and go:

    Clubs = Pull Ups

    Spades = Squats

    Diamonds = Push Ups

    Hearts = Burpees

    *Do face value of the card drawn. Aces = 11 reps, King/Queen/Jack = 10 reps

    Jokers = 10 reps of everything, 200m run and 25 abmat sit ups

     
     
    Friday

     For Time:

    60 cal. Airbike or Jumping Jack's or Double Unders

    50 Air Squats

    40 Sit Ups

    30 Push Ups

    20 Pull Ups

    10 Burpees

     
     
    Saturday

    TRX Time:

    Squats

    Rows

    Chest Press

    Row Machine (300m) / 200 skips / 100 jumping jacks / 30 burpees

    *Perform 4 sets of 12-15 reps each

    Work on mobility/flexibility

     

     
     
    Sunday

     1. 30 second jumping jacks

    2. 20 air squats

    3. 10 each side cross punch sit ups

    4. 10 each side plank with rotation

    5. 10 each side elbow plank arm lifts

    6. 6 push ups

    7. 12 (total) wall mountain climber

    8. 12 (total) doorframe rows

    Level 1 = 3 sets; Level 2 =5 sets; Level 3 =7 sets

    Rest up to 2 minutes between sets