We are excited to release our new daily video podcast
– The Quarantine Chronicles –
where we will be going over everything you need to stay healthy, fit, and not get bored out of your mind! We hope you find these videos helpful, informative, and provide some comedic relief as we are all locked down over the next however many days. 

WARM UPS:
DAY 1:

WARM UP:
*Perform 10 reps of each
**Finish with 1-3 minutes of cardio 


Shoulder Rolls Fw/Bk
Neck Rolls Rt/Lft
Small Circles 
Big Circles
Chops 
Trunk Twist
Squats
Knee Hug-to-Lunge
Tin Soldiers 
Lat. Lunge
Squat Jumps
Split Jumps 

CIRCUIT:
*Record your time after your first round
**Rest as needed then work your way up
***Record your second time as well 
****Add weights when possible! 


30-Squats
30-Perfect Push Ups
30-Lunges
30-Floor Press

20-Squats
20-Perfect Push Ups 
20-Lunges
20-Floor Press

10-Squats 
10-Perfect Push Ups
10-Lunges
10-Floor Press

1-3 Minutes Cardio

***REPEAT IN REVERSE***

BURN OUT:
*Don't stop until you are done the full set
**Count MISSISSIPPI if needed
***Make it burn!!! 


A) 15/10/5 Raises w/ :30 hold ea. Rnd

B) 15/10/5 Punches w/ :15 hold ea. Rnd

C) 15/10/5 V-Ups w/ :15 Canoe hold ea. Rnd.

DAY 2:

PART A :

 

10min EMOM OR

10min AMRAP 

 

5 Curl-2-Press

10 Push Ups

15 Squats 

PART B : 

 

10min E2M OR 

10min AMRAP 

 

10 Burpees 

20 Butterfly Sit Ups

10 Renegade Rows

PART C :

 

Max Reps for 1min 

(2x through) 

 

1. Lat Shoulder Raise 

2. Split Squat Pulse Right Leg 

3. Front Shoulder Raise 

4. Split Squat Pulse Left Leg

DAY 3:

WARM UP #2

 

AB BURNOUT

*Accumulate 5 mins of each exercise

**Finish current movement before moving on to the next

***Side planks are 5 min total or 2:30 e. side

 

-Canoe

-Plank

-Side Plank

 

Record total time it took to finish

DAY 4:

The 100's 

*Complete for time 

**Must finish one before the other 

 

100 BW Squats 

50 PPU

100 BW Squats 

50 PPU

100 BW Squats 

 

Let us know your time!  

DAY 5:
DAY 6:

DT:

*5 Rounds for time

 

15 Deadlifts

12 Hang Cleans or Curls 

9 Shoulder to Overhead

Record your time & the weight/equipment used and let us know how you did

DAY 7:

BRAVEHEART:

Acc. 2:00 min. Handstand Hold OR High Plank Hold

Acc. 2:00 min. Wall Sit Hold

Acc. 2:00 min. OH Hold

Acc. 2:00 min. Squat Hold

Record the TOTAL TIME it took you to finish all four & let us know your time!

DAY 8:

4 Rounds for Time 

 

25 Cals on Bike/Rower

OR 250 Mountain Climbers

 

25 KB Swings 

 

25 Cals on Bike/Rower

OR 250 Mountain Climbers 

 

25 V-Ups 

 

*Rest 1:1 (SPRINT) 

**Record Splits! 

DAY 9:

PART ONE:

12 Min. EMOM

10 Air Squats 

6 Cleans (BB or DB)

*Rest as needed 

PART TWO:

For Time

10/1, 9/2, 8/3, 7/4 ..... 1/10

Devils Press/Box Jump (or Step Up)

*Record your time in the comments!

DAY 10:

FOR TIME:

21, 15, 9

Front Squats 

Curl to Press

 

into… 

9, 15, 21 

OH Press

Split Jumps (ea)

 

into… 

45 Burpees 

DAY 11:
Heading 5

Home Circuit #1

Go through circuit 2x+ 

Each Exercise 40 sec. Work/ 20 sec. Rest

 

1 - SA Wtd Squat 

2 - Pause Push Up

3 - SA Wtd Squat (other side)

4 - Squat Raise w. Punch

5 - Wtd. Punch Rev Lunge (over knee)

6 - Wtd. Squat Diagonal Raise 

7 - Plank Shoulder Taps 

8 - Wtd. Squat Diagonal Raise (other side)

DAY 12:
DAY 13:

Death by Burpee Box Jump Over OR 
Death by Burpee Over Home Object: 

 

Minute 1 - 1 Burpee
Minute 2 - 2 Burpees 
Minute 3 - 3 Burpees 

 

…until you fail

DAY 14:

Barbell Pyramid:

 

Bicep Curls 

1/1, 2/2, 3/3, 4/4, 5/5… 10/10

then

10/10, 9/9, 8/8, 7/7… 1/1

 

*Every ODD number, do the same number of burpees 

DAY 15:

Cardio Junky:

 

Part A - 8 Min. AMRAP

10 Squat Jumps 

10 Split Jumps 

10 Mountain Climbers (ea.)

10 Wide Climbers (ea.) 

 

REST 2 MIN.

 

Part B - 8 Min. AMRAP

20 Jumping Jack Plate Press 

20 Jumping Jacks 

20 Striders 

20 Skater Touch

DAY 16:

Sweet Sixteen:

 

16 Rounds of 16 Reps of 16 Movements 

  1. Right Arm Row

  2. Left Arm Row 

  3. Right Arm Floor Press 

  4. Left Arm Floor Press 

  5. Right Arm Snatch 

  6. Left Arm Snatch 

  7. Right Arm Kick Backs

  8. Left Arm Kick Backs 

  9. Right Leg Lunges 

  10. Left Leg Lunges 

  11. Right Leg Box OR Chair Squats

  12. Left Leg Box OR Chair Squats 

  13. Right Leg RDL 

  14. Left Leg RDL 

  15. Right Arm OH Squats

  16. Left Arm OH Squats 

 

Record your time and be sure to let us know if you finished!!! 

DAY 17:

Deck of Cards:

 

Number on Card = Number of Reps 

 

Hearts = Burpees

Diamonds = Diamond Push Ups

Spades = Sumo High Pull

Clubs = Curl to Press

Ace = 1 Turkish Get Up (ea.)

Let us know how long it took you to get through the deck!

DAY 18:

“Seven Minutes in Heaven”:

EMOM

7 Slams

7 Burpees

7 Swings 

*Drop reps if you don’t finish

DAY 19:
DAY 20:

I

150 Swings (Full)

 

...with 5 Burpees EMOM

(start with burpees)

 

*Let us know your time!

DAY 21:

“300”

 

50 each leg - Step Ups 

25 each -  Alt. DB Snatches 

25 each - SA Clean/Jerk

25 each - Split Jumps 

50 - KB Squat Cleans 

Let us know your time!

DAY 22:

“6 Pack”:

 

1 Min. Plank 

into

50 Sit Ups 

50 Russian Twists (each side)

50 Flutter Kicks (each)

into

1 Min. Plank 

 

*Repeat with 1/2 reps (keep 1 min. plank)

DAY 23:

50-40-30-20-10

 

Double DB Lunges 

Push Ups 

 

Finish with 150 Mountain Climbers 

 

*Record your time in the comments 

DAY 24:

“Fit 40”: 

 

40 Box Jumps/Step Ups 

40 Bent Over Row

40 Swings Over Head

40 Lunges 

40 V Ups

40 Push Ups 

40 Supermans 

40 Thrusters 

40 Burpees 

40 Pogos 

Let us know your time!!!

DAY 25:

12 Days of Quarantine: 

 

1- Sumo Squat 

2- Burpees 

3- 3 Min. Run 

4- Thrusters

5- Perfect Pushups

6- Straight Leg SitUps

7- Curl to Press 

8- Split Jumps (ea.)

9- Bent Over Row

10- Alt. DB Snatch

11- Box Jump

12- Man Makers 

DAY 26:
DAY 27:

Rockstar:

 

Shoulder Burn

 

12 Prone Shoulder Press

24 (ea) Iso Curls 

12 Bent Over Press

12 Rotational Press

12 Seal Jacks

*2 rounds then 2 min plank

*Right back into 2 rounds with 2 min plank

DAY 28:

1 Mile Run

 

4 Rounds of…

20 Front Squats 

20 Shoulder Press

20 Bent Over Row 

20 Push Up + 2 Mountain Climbers 

20 Iso Lunge + Tri Extension 

*Let us know your time!

DAY 29:

10 Min. AMRAP:

1… 2… 3… 4… etc. 

 

SA OHS (ea)

Burpees 

DAY 30:

5 Rounds:

-30 Thrusters 

-400m Run OR sub for: 50 Jumping Jacks, 50 Long Striders, 50 Mountain Climbers, 50 High Knee Run

*Let us know your time to complete all 5 rounds!

DAY 31:

I'm a paragraph. Click here to add your own text and edit me. It's easy.

***SPONSORED BY THE SAN MATEO COUNTY SHERIFF'S OFFICE***

 

THANK YOU FIRST RESPONDERS!!! 

 

At-Home SWAT Test: 

-1 Mile Run  

Modification: 100 JJ, 100 Mountain Climbers, 100 Pop Squats, 100 Long Striders, 100 High Knee Run 

-35 Push Ups

-60 Sit Ups

-35 Burpees 

-60 Reverse Burpees 

-1 Mile Run 

 

***30 MIN CAP*** 

 

*Goal is to do each exercise unbroken 

**Need to finish one exercise before moving onto the next

DAY 32:

***SPONSORED BY POPPY HILL PHOTOGRAPHY***

 

Poppy Hill:

 

49 reps of each exercise 

 

P - Pistol Squats 

O - OH Lunges 

PP - Perfect Push-ups

Y - Yes Burpees 

H - Hip Thrusts w. Hold 

I - Inch Worms 

LL -  Lateral Lunges 

DAY 33:
DAY 34:

8 each side - Groiner with Rotation

8 - Small Circles Forward/Backward

8 - Big Circles Forward/Backward

2 Min. Jumping Jack Circuit: 

30 sec. Jumping Jacks 

30 sec. Seal Jacks 

30 sec. Cross-Over Jacks 

30 sec. Plyo Jacks 

12 each leg - Knee Hug to Reverse Lunge 

12 - Squat w. 5 Pulses 

2 Min. Jumping Jack Circuit  (see above)

DAY 35:

Start with Episode #34 Warm Up

 

1:30ea. side plank/side plank/center plank

1:00ea. side plank/side plank/center plank

:30ea. side plank/side plank/center plank

 

*Try not to drop the entire time! 

DAY 36:

Lower Body Circuit:

 

5 Rounds:

 

20 Lateral Hop Overs

10 RDL 

10ea. Single Arm Front Rack Squat w. Lunge 

10 KB Burpee into Squat Clean 

 

***Let us know your time!!! 

DAY 37:

Do Ep. 34, 35 & 36, then into…

 

5 Rounds:

 

20 - Elevated Shoulder Taps 

10 - Stability Push Ups

10ea  - SA KB Front Rack Thrusters 

10 - Traveler Push Ups w/ Up Right Row 

DAY 38:

I

Do Ep 34, Ep 35, Ep 36, Ep 37, then:

 

7 Minutes of Burpees

DAY 39:

10 Rounds: 

 

14 BW Squats 

14 Hang Snatches

14 Hand Release Burpees 

***Let us know your time! 

DAY 40:
DAY 41:

20… 18… 16… 14… 12… to 2 Cals on Row or Bike 

(if no bike or rower 100… 90… 80… 70… 60… to 10  Mountain Climbers each leg)

 

10… 9… 8… 7… 6… to 1  Devils Press

***Let us know your time!!! 

DAY 42:

Fight Gone Quarantine:

-3 Rounds 

-1 minute at each station 

 

Thrusters 

Sumo High Pull 

Step Ups

Shoulder 2 Over Head 

Burpees

REST 

DAY 43:

*****Sponsored by COMPASS Realtor Jessica Myers-Schecter to help support local businesses in the Peninsula!*****

SAN CARLOS 94070:

 

Rep Count of:
9/4/0/7/0


S - Sumo Squats 
A - Alternating V Ups 
N - Neutral Grip Curl 2 Press

C - Cross Crunch (ea) 

A - Arch Ups 
R - Rows 
L - Lunges (ea) 
O - Over Head Press
S - Split Jumps (ea) 

*On the “0” rep count run a Mile 

DAY 44:

The 100’s:


100 Lunges 
100 Perfect Push Ups 
100 Lunges 
100 Butterfly Sit Ups
100 Lunges 
100 H2L Plank 
100 Lunges 

***Let us know your time! 

DAY 45:

***** SPONSORED BY APRIL CARLSON TO RAISE $ FOR SECOND HARVEST FOOD BANK *****

 Please consider making a donation to Second Harvest Food Bank to help  vulnerable neighbors during the COVID-19 crisis. No gift is too small – all donations are important!!! 

http://fundraise.shfb.org/goto/AdvancedSportsPerformance
 

Second Harvest Food Bank:

 

Buy In: 

50 Burpees 

100 Push Ups

150 Alt. Heel Touches

200 BW Squats 

 

Workout: 

500 Step Ups 

 

Buy Out: 

50 Burpees 

100 Push Ups

150 Alt. Heel Touches 

200 BW Squats 

DAY 46:

50... 40... 30... 20... 10

 

Split Jumps

Butterfly sit ups

DAY 47:
DAY 48:

Darth Sally:

 

Push Up

1 Min. Rest

Squats 

1 Min. Rest 

H2L Plank 

May the Fourth Be With You! 

Link to Song - https://youtu.be/6A2V9Bu80J4

DAY 49:

Unbroken:

 

100 Bench Hops 

90 Sumo Squats 

80 Curl to Press 

70 Swings 

60 Curtsey Lunge 

50 High 2 Low Plank 

40 Gorilla Row 

30 Thrusters 

20 Burpees 

100 Jumping Jack Press

 

Penalty Box:

  1. 40 Jumping Jacks 

  2. 30 BW Squats 

  3. 20 PPU

  4. 10 Burpees

 

*If you start a movement you must go through all the reps in that movement. If you break/rest you must complete one of the penalty box exercises.

DAY 50:

Partner Workout: 

 

For Time:

50 Rounds 

 

5 Squats 

6 V-Ups

7 Push Ups 

8 Split Jumps 

 

*Alternating rounds

DAY 51:

 EMOM Until Failure 

:30 sec. Handstand Hold

20 Squats 

 

20 Min. Time CAP 

 

***Modifications available!!! 

DAY 52:

***** SPONSORED BY SANGEEN ZEB & FOUNDERS CIRCLE CAPITAL *****

 

3 Rounds of...

1 Min. Max Push Ups

1 Min. Max Curls 

1 Min. Max Burpees

1 Min. Rest 

 

Repeat

DAY 53:

 *****Sponsored by Zenate Joudieh and Sarrtori*****

http://www.sarrtori.com

"The Zee"

 

100 Squats 

25 Burpees 

50 Squats 

25 Burpees

25 Squats 

DAY 54:
DAY 55:

Accumulate 10min Plank 

 

Every time you drop do:

 

First Drop 5 Burpees

Second Drop 10 Burpees

Third Drop 15 Burpees

Fourth Drop 20 Burpees

ETC...

DAY 56:

100 DB Snatches For Time 

 

5 Burpees EMOM 

(start by doing 5 burpees) 

DAY 57:

5 Rounds For Time:

 

5 SA Clean & Jerk (each arm) 

5 SA Thrusters (each arm) 

5 SA Presses (each arm) 

5 SA Rows (each arm)

5 SA Snatches (each arm) 

DAY 58:

2 Mile Run for Time

DAY 59:

***** SPONSORED BY FOREIGNARY *****

Check them out at www.foreignary.com!

EMOM - 25 Min.

1 - 20 Box Jumps

2 - 20 Alt. DB Snatches

3 - 30 Butterfly Sit Ups 

4 - 30 Split Jumps 

5 - Rest 

DAY 60:

1000 Air Squats for Time

DAY 61:
DAY 62:

Deck of Cards: 

Red- - Push Up

Black - Squats 

Ace - 11 Burpees

Face Cards - 10 Reps 

DAY 63:

Compound Circuit 

5 Rounds for Time 

 

10 Reverse Lunge w/ Curl

10 RDL/Upright Row

10 DB Squat Clean Thrusters

10 Row Row Push Up 

DAY 64:

1:1 Work to Rest ratio 

 

6 Rounds:

6 Man Makers 

9 Front Squats 

12 Push Press 

DAY 65:

3 Rounds Of: 

 

10 Forward Rolls

10 Donkey Kicks 

10 Cartwheels 

10 Candlestick Rollups 

10 Jump Full Turns

DAY 66:

El Diablo Quarantine: 

 

6 - 6 min. AMRAPS (2 min. Rest between)

 

A. Half Mile Run + Max Burpees 

B. 100 Thrusters + Max Box Jumps

C. 1k Row + Max Jump Rope

D. 500 Mountain Climbers + Max MB Slams 

E. 100 Surrenders + Max Butterfly Sit Ups 

D. 21-15-9 Sumo High Pulls/Swings + Max PPU

DAY 67:

**** SPONSORED BY NO LIMITS CRYOTHERAPY *****

 

www.nolimitscryotherapy.com

 

1000 Step Ups 

For Time 

DAY 68:
DAY 69:

Murph

1 Mile Run

300 Squats

200 Push Ups

100 Pull Ups

1 Mile Run

 

For Time

DAY 70:

14 Min. AMRAP

1… 2… 3… 4… 5… 6… 7… 8… etc.

Devils Press

Split Jumps (ea)

V-Ups

DAY 71:

“Bro Day 2.0”

 

10 to 1 ISO DB Curl (ea)

 

  • 3 Rounds

  • 2min Rest Btwn Rounds

DAY 72:

100 Mt Climbers / 1:40 Canoe

90 / 1:30

80 / 1:20

70 / 1:10

60 / 1:00

50 / 50 sec.

DAY 73:

“Missed Murph”

 

10 Rounds:

10 Push Ups

10 Squats

200 Meter Run OR 50 Mountain Climbers

DAY 74:

5 Rounds:

25 Butterfly Sit Ups

20 High 2 Low Plank

15 V-Ups

10 Supermans (Arch Ups)

COME VISIT US

505 Quarry Rd
San Carlos, CA 94070

Tel: 650-832-1515
 

We're Virtual!!!
Book your FREE Accountability Session and let us help you get started on your fitness journey! 
  • Grey Facebook Icon
  • Grey Instagram Icon
  • Grey Yelp Icon