Daily Workout


10 Rounds For Time:

10 Pushups
10 Sit ups
10 Squats

30 min walk wearing a backpack with some books inside

1 minute each:

Wall sit

Push-up plank

Downward dog


Glute bridge

3 rounds

Equipment needed: a sturdy chair

20 step ups on the chair

20 bicycle crunches

20 step ups

20 sit ups

20 step ups

20 Russian twists

2 rounds

Needed equipment: pull up bar, chair

Warm up: 20 burpees


5 pull ups (use chair to help if needed)

5 diamond push-ups

5 military push-ups

5 wide push-ups

10 chair dips with glute bridge at the top of each rep

20 squats

20 jumping lunges

3 rounds

Start this Monday right!

Rest day.

Running intervals:

Warm up:

Walk 1 min

Jog 30 seconds

Walk 1 min


Jog 30 seconds

Run 30 seconds

Walk 1 min

Repeat this interval 6 times

Cool down:

Walk 5 min

Happy Friday!

Equipment needed: 10# dumbbell

10 bent over rows per arm

10 shoulder presses per arm

Ten squats holding the weight

10 bicep curls

10 deadlifts with the weight

Repeat 3 times

Equipment needed: pull up bar

8 slow pull up negatives- start with chin over bar and lower yourself as slowly as possible

20 lunges

20 fire hydrants each leg

20 sit ups

4 rounds

Equipment needed: Jump rope

TABATA 20 seconds of work, 10 seconds of rest

alternate working sets between jumping rope (any style) and plank toe touches


Perform 16 rounds (8 min total time, 8 rounds of each movement)