6-weeks (At Home 2020)

Join us for 6 weeks Road Ready Fitness | Minimal Equipment: At Home Workout w/ anything you can find.

Week 1: Fill up any container to make it as heavy or as light as you want it.

  • 4×10 Squats
  • 4×10 Squats to Chin Up Rows
  • 4×1-minute Wall Sits
  • 4×25 Side Bends (Abs/Obliques)
  • 3×8-10 Bicep Curls 
  • 4×20-25 Standing Twists 
  • 4×25 Overs
  • 4×25 Ins & Outs

Take 30 seconds between exercises, 2-3 minutes between sets. Tag & share with a friend who’s social distancing. 💪🏾

Week 2: Core Workout w/ a cane, broomstick, pole, etc.

  • 4×1 minute rowing
  • 4×1 minute Around the World
  • 4×10 reps Half V Ups
  • 4×10-15 Arm Up Crunches
  • 4×15 Single Leg V Ups
  • 4×30 seonds Keep It Steady | Steady & Extend 
  • 4×15 reps Sit Up & Out
  • 4×25 reps Cruch & Extend
  • 4×20 reps Toe Touches

Take 30 seconds to 1 minute between exercises, 1-2 minute between sets. Tag & share with a friend who’s social distancing. 💪🏾

Week 3: Chair/Leg Workout w/ a chair⠀ ⠀

  • 4×15-20 (Step Ups)
  • 4×10 (Toe Taps)
  • 4×10-15 (Chair Squats)
  • 4×10 (Pistol Chair Squats)
  • 4×10 (Leg Swing & Squat)
  • 4×10 (Bulgarian Split Squat)
  • 4×10 (Squat Jumps)
  • 4×10 (Split Squat Jumps)
  • 4x30sec to 1 minute (Quick Feet)

Take 30 seconds to 1 minute between exercises, 1-2 minutes between sets.

Week 4: Shoulder/Arms Workout

  • 4×15 (Lady Push-ups)
  • 4×10-12 (Plank Push-ups)
  • 4×15-20 (Shoulder Taps)
  • 4×12-15 (High Five Shifts)
  • 4×15 (Shoulder Tap/High 5 Combo)
  • 4×10 (Chair Push Ups)
  • 4×12-15 (Shoulder Shrugs)

Take 30 seconds to 1 minute between exercises, 1-2 minutes between sets. ⠀

Week 5: HIIT/Legs Workout

  • Jog/Jump Rope 5 minutes
  • Squat Jumps (30 seconds)
  • Heel Tap Jump Squats (30 seconds)
  • Knee Tucks (30 seconds each leg)
  • Lunge Jumps (30 seconds)
  • High Knees (30 seconds)
  • Curtsy Squat Jumps (30 seconds)
  • Split Squats (30 seconds)
  • Tip Toe Wine (1 minute up and down, continuous)

Try 2-3 sets with 30 sec – 1 minute in between exercises and full recovery between sets

Week 6: Leg Day with Weight

  • Warm Up 5-10 minutes
  • Regular Squats w/Jug (4×10)
  • Ass To Grass Squat (4×10)
  • Lunge Step Outs (4×12)
  • Lunge Step Outs w/ weight (4×10)
  • Box Jumps (4×8-10)
  • Single Leg Deadlift (4×10)
  • Squat & Hold (30 seconds to 1 minute)
  • Kneeling To Squat Position (4×10)

Rest 45 seconds to 1 -2 minutes in between exercises and full recovery between sets