Alex

Killer workout. 
But I had to do alternatives to most of the upper body workouts and mine is so weak. 
But amazing workout! 💪🏻✌🏻

Myriam

Had to make a bunch of modifications for my wife and I because we are just starting out and not very strong. Tripod push-ups were impossible lol

Maddy

Shawna Black

Kris

Cari

Sakbaaa

I was short of time , I was only doing 2 reps instead of 4. Last part for plank I was able to do 5 reps

Jacki

No equipment needed to burn. Thank for only 20s burpees 🤣🥵🔥

Just a little too big a focus on one part of the arms (I think triceps). I switched the tripod push up exercise for curls to give the other arm muscle a rest. Otherwise, great workouts as usual! Definitely gonna be sore!

Djé

Alyssa

Had the kids join in today. They love you! #momojrs.

Lauren Morgan

This one got me sore fast. Best workout I've done in a hot minute 🥵. Highly recommend!

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
-Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

Upper/Lower

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

Swap tripod push ups for wirm close grip push ups if needed.

GOAL
Escalate that push up to boulder those shoulders. Swap for incline push ups if needed.

DETAILS
1. Downward dog position.
2. Hips up, palms down, walk the hands in slightly.
3. Begin by diving the head forward to create a tripod position with your hands and head.
4. As you descend, push the elbows back towards your hips.
5. Do not let the elbows flare out - if they do, this exercise is too difficult. Work on lat strength and shoulder presses.  CUES
- Tuck Chin
- Descend Forward
- Elbows Go Back
- Hips Up High 
- On Toes

Tripod Push Ups

GOAL
Uneven glutes can cause a plethora of problems including back or knee pain. Straighten those glutes unilaterally for the healthiest thing since celery juice 
 DETAILS
1. Lying on a bench or your back, bend at the knees, and plant your feet into the floor.
2. Pigeon the non-working leg on your other one.
3. Press through with the working leg by squeezing your glutes to raise the hips to neutral.
4. Focus on squeezing your butt hard, not just how high you can get your lower back.

CUES - Squeeze from Butt
- Slow & Controlled

Single Leg Glute Bridge

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Ab Incinerator

Full Body Baby ❤️‍🔥

Santiago

Emily

I definitely felt the burn on this. With it being no equipment I thought it would be easy but it definitely wasn’t. This was a good pain and I loved every bit of it!

Tamera

Get Those Reps In ⚡️

Great! Faster than I thought it would be, but the burn is great!

James

Olivia

My abs have been annihilated that’s for sure 😮‍💨

Hayley Armstrong

Ab Annihilation 💀

Great for a day when you’re slammed with things to do, but need to get a quick core pump!

Christine

Nice! Found watching the worm pushups slightly hypnotic 😵‍💫 until I went - oh yeah Rach, you actually have to DO them! 🤣

Rach

Good little home workout. Thank you for having some workouts to fit each and every day 👍

Julia

Upper Body + Core  🚀

Benchmark Test 🏆

Great workout when you can’t make it to the gym!

Ashley

This was an awesome workout. Good day to burn!

Legendary Leg Day 🦿

Elise

Alexis

I couldn’t even do one close grip push up-suggestions or how to modify would be helpful for those of us just starting out. I ended up kneeling

Miriam

Upper Body Burner ⛽️

I love that I can make any workout work throughout my busy week. Thank you, Coach. You’ve got the best programs that I know of

Full Body Baby ❤️‍🔥

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