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
-
Right Arm Row
-
Left Arm Row
-
Right Arm Floor Press
-
Left Arm Floor Press
-
Right Arm Snatch
-
Left Arm Snatch
-
Right Arm Kick Backs
-
Left Arm Kick Backs
-
Right Leg Lunges
-
Left Leg Lunges
-
Right Leg Box OR Chair Squats
-
Left Leg Box OR Chair Squats
-
Right Leg RDL
-
Left Leg RDL
-
Right Arm OH Squats
-
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:
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***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:
-
40 Jumping Jacks
-
30 BW Squats
-
20 PPU
-
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*****
"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:
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)
