Some equipment may be needed during these workouts may be light dumbbells or water bottles/jugs or resistance bands or ankle weights or a basketball or weighted ball or cardio equipment like a treadmill or stair climber or jump rope.

Just keep in mind that everything can be substituted with what you have at home.

The Exercises


  • 200 High Knees
  • 5 Push-Ups
  • 75 Jumping Jacks
  • 30 Lunges (Total Steps)
  • 15 Burpees
  • 40 Squats


  • 100 Flutter Kicks
  • 90 Leg Raises
  • 80 Jumping Jacks
  • 70 Sit-Ups
  • 60 Sec Plank
  • 50 Jack Knife Sit-Ups
  • 40 Bicycle Crunches
  • 30 Alternating Toe Touches
  • 20 Burpees
  • 10 Mountain Climbers


  • 40 Chair Dips
  • 35 Tricep Push-Ups
  • 30 Sec Push-Ups
  • 100 Jumping Jacks
  • 60 Sec High Plank


  • 60 sec Jog in Place
  • 5 Push-Ups
  • 20 Sec Neck Roll
  • 20 Sec Hamstrings Stretch
  • 30 Donkey Kicks
  • 30 Sec Ab Stretch


1/4 mile walking lunges on treadmill (1.2mph) or outside


3,000-5,000 steps to your day in the form of extra walking or activity

Comment below with how you did and how long it took you!

Push yourself to become 1% better every day!

For more workouts like this, check out our members portal HERE.

And as always, have fun, work hard, and stay shredded!

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