Do you have a sweet tooth? 🍩🍪🍰
You’ll LOVE the recipes I have waiting for you today!
Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇
https://app.healthyathomeforgyms.com/hah-day-22
For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀
Do you have a sweet tooth? 🍩🍪🍰
You’ll LOVE the recipes I have waiting for you today!
Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇
https://app.healthyathomeforgyms.com/hah-day-22
For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀
Abs
side v -ups 30 sec R-L
in and out 30 sec (knee straight or bent)
swivel plank 45 sec
cannonballs 25 sec
bicycles 20 sec
rest
repeat with 10 sec less on everything
Do you have a sweet tooth? 🍩🍪🍰
You’ll LOVE the recipes I have waiting for you today!
Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇
https://app.healthyathomeforgyms.com/hah-day-22
For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀
20 low back ext
20 foam roll IT Bands amd Quads
practice band Situp twist https://youtu.be/vvxCbwsOjAs
25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be
25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98
25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY
60-20 (at failure move to / exercise)
sea saw press / squat press
jumping pullup/ band ss row
TRX pushup/ trx tricep ext
band twist and sit up R (next round to left ) 3rd round do band sit ups https://youtu.be/jvap2SRG72I
3x
35/53
1 full burpee
10 kb swings
2 full burpee
9 kb swings
and so forth
75 calf raises (25 pigeon toed -25 duck footed -25neutral
facepull
8-12 barbell bench row
band plank pull 3 R-3 L for 3x
8-12 DB shoulder press
4x
glute bridge inner thigh squeeze combo
2-2
2-2
3-3
3-3
3-3
2-2
2-2
run rack bicep curls (just 3 drops sets )
3x
Stair way to heaven
25 weight step ups R and L
25 crossover stepups R–L
25 step up step up squat
15 min Amrap
8-12 barbell Bench Row https://youtu.be/4cJM_TSldPE
6 roman press https://youtu.be/3grQfXZh5sU the
then 6 regular shoulder press
12 Trx single leg curl https://youtu.be/4-C-zX-5pgs (do these inside the rack and next move as well)
Banana hold 10 sec – 5 leg lift 3x each set (back issues
3x
Barbell Pullups – 25 reps (no band)
KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg
Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)
Box Jumps – 50 reps
Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc
Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L
barbell Chinups – 25 reps
25- Situps Med ball between knees
Pullups – 25 reps
barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU
115/185
50 push ups w 25/45 pound plate on upperback
Box Jumps – 50 reps 24 inch or higher
Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w
Single-Arm Clean-and-Press red/purple 50 reps 25R-25L
Chinup – 25 reps
25- Situps on decline bench 5/10lb plate behind head
1. Sally up-down ( pushups)
20-10
B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25
sumo squat to high pull Green/yellow
4x
2.jump around (kris cross) (squat jumps- wall sit)
20-10
C. KB Row R
L
4x
3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)
20-10
D. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE
in out hops straddle plate or small box
4x
4. Queen we will rock you (Russian twist R-L, every time you hear stop stop clap- ) [stop restart music as needed}
Haters just keep on hating! 👎
Have that friend or family member constantly trying to sabotage your diet?
I’ll share my tips for dealing with haters in today’s mindset & motivation section.
https://app.healthyathomeforgyms.com/hah-day-21
Daily Challenge: DIPS: Give me 100 tricep dips 💪
For your personal page or fan page post: Which would be harder for you to give up, coffee, sugar or bread? ☕🥕 🍰
round 2 30-20
round 3 20-10 x2
pushups
trx rows
attached band sprints
goblet squats