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