Each of these workouts has been programmed with the intention of being something ANYONE could complete ANYWHERE – aka without any sort of equipment at hand. We will at times recommend the use of household objects like sofas and chairs, or suggest trying to get outside to run, but for the most part everything is doable in the comfort of your own home, the gymnasium, or really anywhere with some space.
- 30 Total Workouts | 10 Blocks of 3 Workouts
- Additional "Fitness Challenge" in each block
- Each workout takes roughly 30 minutes
- This program does not have to be completed in order!
Each workout begins with a guided warm-up, followed by movement prep, and ends with a “Finisher”. The Finisher is the meat and potatoes of the workout. The entire workout is taught by one coach, providing a "follow-along" feel for students and athletes working out remotely.
Grades 6 – 12 – Students and athletes who have a complete education on all things fitness and performance and are looking to take training into their own hands for the first time without a special focus on strength training or athletic performance.
Recommended that students have completed Intro to Fitness 1 & 2, or have a strong understanding of the fundamental movements and a baseline of strength and conditioning established.
Less experienced students may scale to the most basic (bodyweight) option. Those more experienced can "scale up" movements, with household objects or dumbbells, for increased difficulty.
Optional: Students and athletes will have opportunities to add intensity through loading with the use of household objects
Being a purely bodyweight workout program, more experienced athletes may be chomping at the bit to add intensity (aka weight) to their sessions. We have tried to outline what options there are available to you with household items within these workouts themselves that allow for the increase in difficulty. If you have any equipment like Dumbbells at home or school, those can be added to many of the movements to provide a further challenge.
Fitness Challenges are each repeated one time during the course of the program allowing for progress reporting:
- 1 Minute Push Up Test (Block 1 and 6)
- 1 Minute Air Squat Test (Block 2 and 7)
- 1 Minute Sit Up Test (Block 3 and 8)
- 2 Minute Burpee Test (Block 4 and 9)
- Max Elbow Plank (Block 5 and 10)