Sunday, February 25, 2024

Week Of 022624


Last week of No Fucking Around February.... Bring in or send your completed checklists Friday or Saturday and we'll announce the winner next week.... Hope you guys found it helpful and were able to build some healthy habits and/or learned something in the process...  

Week Of 022624

Monday: Class at 5:00 PM

Warmup with a 5 Min Jog

Then 3 Rounds of:

10 Airsquats 
5 Inchworms
30 Singles 

Strength:

Strict Press
5-5-5-5-5

65% Across 

Conditioning: 

5 Rounds For Time Of: 15 Minute Cap

15 Pushups 
12 Push Press (95/65 Goal)
10 Burpees
50 Double Unders or Lateral Hops 

Mobility: 

2 Min Sumo
1 Min Seal
1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

20 Lunges 
10 Airsquats
5 Rollover V sits 

Mobility:

2 Min Dragon Each Side
1 Min Standing Forward Fold
2 Min Standing Straddle 

Strength:

8 Minutes to establish a 1 rep Max Front Squat 

Conditioning: 

As Many Rounds as Possible in 7 Minutes of: 

7 Box Jumps 
7 Front Squats 135/95 Goal 
7 Strict Pullups 

Rest 3 Minutes Then:

As Many Rounds as Possible in 5 Minutes of: 

5 Box Jumps 
5 Front Squats 135/95 Goal 
5 Strict Pullups 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 High Reach Burpees 
10 Airsquats 
10 Situps 
30 Mountain Climbers 

Mobility: 

2 Min Sumo Squat
2 Min Seated Forward Fold 
1 Min Twisted Cross Each Side 

Strength: 

Barbell Row 
8-8-8-8-8

Conditioning: 

On The Minute for 20 Minutes Complete: 

Min 1: 15/12 Cals Bike 
Min 2: 10 Bench Press @ Roughly 50% Max 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

10 Rounds for Time of: 

3 Power Cleans (155/105 Goal)
1 Jerk 
6 Toes To Bar 
9 Wallballs 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Monday, February 19, 2024

Week Of 021924

Week Of 021924

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

10 Airsquats 
5 Rollover V sits 
10 Pushups 
30 Mountain Climbers 

Strength:

OT1:30 X 7 

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Climb AFA  

Conditioning: 

As Many Rounds as Possible in 12 Minutes Of: 

12 Hang Power Cleans (Using 65% Days Max)
24 Airsquats 
40 Double Unders (lateral hops)

Mobility: 

2 Min Saddle
1 Min Single Leg Forward Fold Each Side 
1 Min Lizard Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 
10 Lunges 
10 Situps 
5 Burpees 

Mobility:

2 Min Seal
1 Min Seated Straddle
2 Min Standing Forward Fold 

Strength:

Bench Press
10-10-10-10

Conditioning: 18 Min Cap 

5 Rounds for Time of: 

30 Wallballs 
10 Burpee Box Jump Overs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 
10 Inchworms
5 Kip Swings 

Mobility: 

1 Min Seal
2 Min Sumo Squat
2 Min Seated Straddle

Strength: 

Deadlift
3-3-3-3-3

Use 80% 1RM Max Across 

Conditioning: 20 Min Cap 

For Time: 

120/100 Cals Bike
100 Situps 
80 Double Dumbbell Deadlifts (Goal 50/35)
60 Pullups 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

3 Rounds Fotr Time of:

Run 800M 
21 Thrusters 95/65 Goal 
15 Lateral Burpees 
18 Dumbbell Snatches 50/35 Goal 
12 Toes To Bar 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Saturday, February 10, 2024

Week Of 021224

Hopefully people are feeling good now that we're about a third of the way in on the February Challenge and have brought on some new habits.  By now things should be getting pretty routine for you guys and you probably have a good idea as to where your fruits and vegetables are landing and how to hit your protein numbers.  If not theres still plenty of time to the month to get things together, let us know if you have questions.... Goal is to collect those sheets on the 29th to tally up and find the winner so make sure you're still checking off every task completed.....

Week Of 021224

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

5 Deadlifts 
5 Hang Cleans 
5 Front Squats 
5 Strict Press
10 Jumping Lunges 

*Empty Bar

Conditioning: 

4 Rounds for Time of: 

15 Power Cleans (Goal 95/65) or Roughly 50% of last weeks best double Power Clean 
12 Front Squats 
9 Shoulder To Overhead 

Strength:

Front Squat 
3-3-3-3-3

Use 70% Max Across

Mobility: 

2 Min Leaning Lizard each side 
1 Min Twisted Cross Each Side 
1 Min Spinal Twist Each side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 
10 Pushups 
10 Situps 
5 Rollover V sits 

Mobility:

2 Min Childs Pose  
1 Min Forward Dragon Each Side 
2 Min Sumo 

Strength:

Strict Press
7-7-7-7-7

Aim to use 10% more than last weeks heaviest set of 10 across

Conditioning: 

4 Rounds for Time of: 

Run 400M 
30 Situps 
20 Box Jumps 
10 Strict Pullups 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 
10 Inchworms
5 Kip Swings 

Mobility: 

1 Min Seal
2 Min Sumo Squat
2 Min Seated Straddle

Strength: 

Barbell Row 
8-8-8-8-8

*With 10% more than last weeks sets 

Conditioning: 

As Many Rounds as Possible in 2-2-2-2 and 3 minutes of: 

15 Deadlifts (Goal 185/135) or roughly 50% 1RM 
12/9 Cal Bike
Max Toes to bar in remaining time

Rest 1 Minute between rounds 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

At 0:00 Perform: 

3 touch and go Clean and Jerks On the Minute for 5 Minutes 
Goal start at 95/65 and add 10/5 Lbs each set 

At 6:00 Begin: 

For Time: 
30 Clean and Jerks 135/95

At 13:00 Rest 

At 15:00 Begin: 

50/40 Cals Bike 

At 20:00 Begin: 

100 Burpees To A target 

At 27:00 End....

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Friday, February 2, 2024

Week of 020424

 

       

Some interesting questions have come up on the challenge the number 1 thing I want to make clear is that the grams of fruits and vegetables you are recording and adding up are the actual weight of the fruits and vegetables you eat.  For the grams of protein, you are adding up all the grams of protein in all the of the foods you ate, these are two different things, one is how much a food weighs and one is how much protein is in your foods... I am surprised that people have not understood this but it does explain where we are at and how conscious you are of the fuel you are taking in and that is why we are doing this challenge, to hopefully learn something new and build some better habits.. 



Yes, you should weigh your protein sources but you must understand that 100 Grams of chicken is not 100 grams of protein, there are 30 Grams of protein in 100 grams of chicken (60 in 200 and so on).  The same goes for any other food, even your 100 grams of cake probably has about 5 or 6 grams of protein in it and yes those count towards your total too. There are a bunch of examples in the picture above, but I feel like I need to give you a few more examples:

A 50 gram egg contains 6.5 grams of protein. 

170 grams of Greek Yogurt contains 17 grams of protein. 

100 grams of 90% Lean Ground beef contains 26 grams of protein.

A 240 gram glass of whole milk contains 7.5 grams of protein.  

100 grams of steak contains 30 grams of protein. 

100 grams of cooked haddock contains 20 grams of protein.

and all of this can be found on packaging, in the chronometer app or by a simple google search...

I hope you're understanding it now, please start paying attention to labels.....

Week of 020424

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

5 Deadlifts 
5 Hang Cleans 
5 Front Squats 
5 Strict Press
5 No Pushup Burpees 

*Empty Bar

Strength:

On the minute for 14 Minutes Complete:

2 Power Cleans 

Start light and climb slowly to a heavy double as form allows..

Conditioning: 

5 Rounds for Time of: 

50 Double Unders (or 150 Singles)
10 Burpees 
5 Power Cleans @ 70% of Days Max 

Mobility: 

2 Min Sumo
1 Min Down Dog 
1 Min Seal

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 
5 Burpees
10 Situps
5 Rollover V sits

Mobility:

2 Min Sumo Squat 
1 Min Forward Dragon Each Side 
1 Min Lizard Each Side 

Strength:

Strict Press
10-10-10-10

Climb to a heavy set of 10

Conditioning: 10 Minute time cap 

For Time: 

100 Wallballs 

* 10 Toes to bar at every break 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Kip Swings 
5 2 Pushups Inchworms
10 Airsquats 
30 Mountain Climbers 

Mobility: 

1 Min Twisted Cross Each Side
2 Min Sumo Squat
2 Min Seated Forward Fold

Strength: 

Barbell Row 
10-10-10-10

Climb to a heavy controlled set and record your number...

Conditioning: 

5 Rounds For Time of: 

12/9 Cals Bike 
15 Double Dumbbell Power Cleans (Goal 40/25)
21 Pullups 

*if unable to do 10 Unbroken pull-ups Scale to 12
*if unable to do 2 Unbroken pull-ups Scale to 12 with a band. 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

Every 3 Minutes for 21 Minutes complete:

100 Foot Shuttle Run
15 Deadlifts (Goal 135/95)
100 Foot Shuttle Run

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes


Sunday, January 28, 2024

Week of 012924

NO FUCKING AROUND FEBRUARY CHALLENGE STARTS THIS THURSDAY 

CHECKLIST SHEETS WILL BE AT THE GYM ON MONDAY 

LET US KNOW IF YOU HAVE QUESTIONS AND LET'S GET COMMITTED TO BUILDING SOME GOOD HABITS OVER THE 29 DAYS OF FEBRUARY...

Week of 012924

Monday: Class at 5:00 PM

Warmup with a 5 Min of Jumprope

Then 3 Rounds of:

10 Airsquats 
10 Lunges 
5 Kip Swings 
1 Strict Pullup

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

7 Front Squats (using the same 65% From last weeks strength)
5 Strict Pullups 
30 Double Under or lateral hops 

Strength:

Weighted Pullups 
3-3-3-3-3-3-3

If Less than 3 strict pullups accumulate 30 Strict Pullups/ If none, use a band that does not allow 5 but does allow 3 to accumulate your 30

Mobility: 

2 Min Saddle Pose
1 Min Puppy Dog 
1 Min Down Dog
1 Min Sumo 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 2 Pushup inchworms 
5 Kip Swings 
10 Airsquats 

Mobility:

2 Min Sumo Squat 
1 Min Low Dragon Each Side 
1 Min Half Front Split Each Side 

Strength:

Bench Press
7-7-7-7-7

Using 55% Across 

Conditioning: 

30-20-10 Reps For Time: 

Seated Double Dumbbell Press (40/25 Goal)
Alternating Single Dumbbell Snatches 
Wallballs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 
10 Airsquats 
5 Burpees 
5 Rollover V Sits 

Mobility: 

1 Min Twisted Cross Each Side
1 Min Seal
1 Min Supine Twist Each Side 

Strength: 

Deadlift 
10-10-8-8

Using 55% for the 10's - 65% for the 8's 

Conditioning: 

4 Rounds For Time of: 

20 Toes to Bar 
20 Dumbbell Bench Press (Goal 50/35)
20/18 Cal Bike 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

Every Minute on the Minute for 40 Minutes Complete: 

Min 1: 12 Box Jump Overs 
Min 2: 8 Lateral Burpees
Min 3 & 4: 17/14 Cal Bike + Max Devils Press in remaining time (35/25 Goal)
Min 5: Rest 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes


Sunday, January 21, 2024

Week of 012224 and February Challenge


Week of 012224

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Airsquats 
5 Rollover Vsits 
5 High Reach Burpees 
10 Lunges 

Conditioning: 

As Many Rounds as Possible in 4 Minutes of: 

8 Devils Press (35/20 Goal) 
12 Pullups 
80 Double Unders (or 160 Singles)

Rest 2 Minutes

As Many Rounds as Possible In 4 Minutes of: 

16 Dumbbell Front Rack Lunges (35/20 Goal)
6 Burpee Pullups 
16 Box Jump Overs 

Rest 2 Minutes and repeat (total of 4, 4 minute cycles)

Strength:

Front Squats 
7-7-7-7-7

Use 65% Across 

Mobility: 

2 Min Sumo Squat 
1 Min Low Dragon Each Side 
2 Min Saddle

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

3 Strict Pullups 
6 Pushups 
12 Toe Touches 
24 Mountain Climbers 

Mobility:

2 Min Standing Straddle
1 Min Single Leg Forward Fold Each Side 
2 Min Pigeon Each Side 

Strength:

Barbell Row
8-8-8-8-8

*Slow Controlled reps with 12 Pushups immediately after each set 

Conditioning: No Time Cap

5 Rounds For Time of:

18/13 Calories Bike
18 Wallballs 
4 Deadlifts @ 70% Max

Rest 2 Minutes after round 4 only and then hit round 5 as fast as possible.

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Deadlifts 
5 Hang Cleans 
5 Front Squats 
5 Strict Press 
10 Situps 

* Empty Bar

Mobility: 

2 Childs Pose
1 Min Saddle Archer Each Side
2 Min  Sumo Squat

Strength: 

OT1:30 for 5 Sets Complete: 

3 Power Cleans + 3 Push Press

Climb AFA (last set should be heavy if form is there)

Conditioning: 15 Minute Cap

4 Rounds For Time of: 

12 Power Cleans 
12 Push Press
12 Toes To Bar 
12 Lateral Burpees  

*Using roughly 55% of Days Complex Max - No Heavier than 115/80

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

3 Mins on 1 min off for 8 rounds complete: 

8/6 Cals Bike
8 Front Squats (Goal 75/55)
8 Front Rack Lunges 
Max H.R. Pushups in remaining time 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

It's time for a new group challenge and I am encouraging you all to take part in it. I am hoping to see you all build and incorporate some new habits into your day to day. I'm not looking for you to count calories or even purposely cut calories, I'm not looking for weigh ins or promises to never eat dessert again, I'm just looking for you to recognize and prioritize the quality of the foods you're eating and the way we are moving and maintaining our bodies (and minds) outside of the gym. This doesn't have to get overly complicated or super restrictive to make this happen so with a few small tweaks and a little bit of commitment I think a lot of you will see some real benefit with just these small additions so here's the challenge:

No Fucking Around February

(29 Days of Commitment to building new/quality habits)

Daily Tasks: 

  • No restaurant food (Forget Valentines Day, grow up, cook your lover a meal..)
  • 1 Gallon of water a day (1/2 for women) minimum
  • Minimum 800 grams men, 600 grams women of fruits and vegetables per day (weighed raw)
  • Minimum of bodyweight pounds in grams for Men, .7 grams for women of protein per day (preferably from animal sources)
  • No Alcohol (Train some self-control, forget the Superbowl, show some discipline, traditions that don't better you are useless)
  • Choose either a 15 min stretch session or a 20 min walk everyday ALONE, no phone, no music...... (Can be split into 2, 10 min walks)
Weekly Tasks: (begin Feb 4)
  • Attend a minimum (3) 60 min group classes per week. (Attending a class at another gym counts as 1/2 a point.)
  • 1 added 60 min session of exercise ALONE per week on any day you decide (Preferably walking, jogging, biking or bodyweight movement not looking for resistance training here)
And that's it, so many challenges are more about taking things away from you than adding things and that's what is different here. We're trying to build NEW habits so in order to do that we need to add some things. Maybe they'll take the place of something you usually do or usually have on your plate or something you typically do at a certain time and maybe they won't and will end up just an addition to those things. Either way, staying committed to something for 29 days (as best you can) gives you a much better chance of creating a new habit than just sitting there saying, "One day I'm going to start that." Find times to fit these new things in and stay consistent with them, consistency builds habits, if a time keeps getting pushed off or changed because life keeps happening, that's not the right time for it, get up earlier, sneak out on lunch break, stop watching TV or scrolling a little earlier at night and make time for it. Get a food scale, eat intentionally, understand what portion sizes should look like by weighing out those grams. I am also recommending everyone download the Chronometer food tracking app and practicing logging your food to help keep track of some of these goal numbers.

So how do I win this challenge? You will all get a checklist with these daily and weekly tasks on it. For every task completed you check it off. At the end of the month you add up all the checks.


Points System:
  • For every day that all daily tasks are completed you get 6 Points (subtract 1 point per missed task)
  • For every week that all weekly tasks are completed you get 2 Points (subtract 1 point per missed task)
  • For every day you track your food intake in Chronometer you get 1 point. 
Tasks only count for 1 point per day so no, you can't take 2 walks and make up for eating at a restaurant to still get 6 points. Maybe you don't care about winning and only want to try and build a few or even just one of these habits, that's fine too. Participate as much or as little as you'd like. Tracking with the app will help you keep track of grams of fruits and vegetables as well as protein grams, but nothing is mandatory. We all know which habits or if some or all would benefit us most so there's no harm in entering the month not with the goal of winning but instead just cleaning up or building a healthy habit or two. I think tracking in the app is super helpful and helps people recognize how much or how little they are actually eating as opposed to what they perceive they're doing but post it notes or notes on your phone are just as easy. If you'd rather just jot down the grams of protein, fruits and vegetables that you eat at each meal and in between and then add it up at the end of the day that is perfectly fine too. Just stay honest, the whole thing is based on the honor system and its for your own benefit so if you aren't honest about your days, you're only lying to yourself, and chances are we already know.  Checklist below will be available over the next couple weeks for you to grab but I wanted to put it out there for you to possibly plan ahead or so that if you had any questions, you could let us know... Good Luck...

Sample Checklist:






Sunday, January 14, 2024

Week of 011524

 


Week of 011524

Monday: Class at 5:00 PM

Warmup with a 3-5 Min Jog
Then 3 Rounds of:

10 Airsquats 
10 Jumping Lunges 
5 Burpees
30 Singles

Conditioning: 15 Minute Cap 

5 Rounds For Time Of: 

15 Wallballs 
30 Double Unders (or lateral hops)
16 Goblet Lunges 
30 KB Sumo Deadlift High Pull

Goal 53/35

Strength:
OT 1:30 X 5 Complete: 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean 

Begin working sets with 80% Max Power clean and stay there, if unsure on max power clean use heaviest clean you've done in recent past as the max...


Mobility: 

2 Min Sumo Squat 
1 Min Lizard Each side 
2 Min Sumo Squat 
1 Min Wrist Stretch Each Side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 No Pushup Burpees
5 Inchworms 
5 Rollover V sits 
10 Airsquats 

Mobility:

2 Min Sumo Squat 
1 Min Pigeon Each Side 
2 Min Standing Forward Fold 

Strength:

Deadlift 
5-5-5-5-5

Use Roughly 60-70% 

Conditioning: 

25- 20-15-10-5 Reps For Time of: 

Pullups 
Box Jump Overs 
Toes To Bar 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

20 Shoulder taps 
10 Pushups 
10 Jump Squats 
30 Mountain Climbers 

Mobility: 

2 Minutes Saddle 
1 Min Seal Pose 
2 Min  Sumo Squat
1 Min Happy Baby

Conditioning: 

On The Minute for 20 Minutes Complete:

Odd: 12 Burpees 
Even: 11/9 Calories Bike 

Strength: 

Bench Press
8-8-8-8-8

Use roughly Bodyweight/.75 Bodyweight Across 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning:

2 Rounds For Time of: 

50 Dumbbell Snatches 
50 Single Dumbbell Thrusters (held across chest) 

At:10:00

2 Rounds for Time of: 

50 Dumbbell Hang Clean and Jerks (alternate every 5)
25/20 Cals Bike 

At 20:00

2 Rounds for Time of: 

50 KB Swings 
50 Airsquats 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes