20/10 Tabata Options:

• The Broken Tabata Workout
• The Tabata Bodyweight Workout
• The Broken Tabata Blast (video follow along)

 

 

Hinge and Pull Strength Options:

• Butt and Back Supersets (sub dumbbell or kb for sandbag and towels for sliders)
• The Kettlebell Back and Butt Workout
• The Kettlebell Butt Workout
• The Deadlift and Core Workout (Sub in Band Rows for Inverted and dumbbells or kbs for sandbag)

 

 

 If You’re Super Sore, Have Been Sitting Too Much, or Have Specific Pains:

• The 10-Minute Feel Better Desk Workout
• The Desk Job Pain Reducer
• Reduce Your Neck And Shoulder Pain

Activation and Recovery (more challenging):

• The Desk Job Rehab
• The Isometric Stability Workout
• The Strength Isometric Workout

 

 

 

Core-Focused Strength Options:

• The Full-Body Resistance Band Workout
• Lunge For A Stronger Core And Legs (Again band or even dumbbell rows for inverted)
• The Standing Kettlebell Core Workout
• The Strength Those Glutes Workout
• The Anti-Rotational Core Workout (Single arm dumbbell or band row instead and kb or db for sandbag)

Quick Burnouts/Finishers (after workout bonuses):

• The 5-Minute Plank Core Burnout
• The 100 Ab Crunch Finisher

More Cardio-ish Options:

• 20-Minute Dumbell Core Workout (follow along video)
• Quick Killer Cardio-Core Workout
• Suicide Core Workout

 

 

Stretching Options:

• The Leg Isometric Workout
• Complete Full-Body Warm Up (use the stretches)

 

Take today to roll and stretch. You can also go for a walk.

Here are some recommended stretches:
Wrist Extension
Wrist Flexion
Quadruped Thoracic Rotation
Lying Chest Stretch with Scorpion
Frog Stretch
Crescent to Hamstring Stretch
Hurdles
3-Way Ankle Mobility

 

 

 

 Upper Body Strength Options:

• Improve Your Press (again dumbbell or band rows for Inverted)
• The Upper Body Ladder Workout (Do Lat Pull Downs for Pull Ups and Band or Dumbbell Rows for Inverted and use another weight for pull thrus)
• The Push Up Destroyer Workout
• The Upper Body Bodyweight Workout (Use a towel for sliders)
• Reverse the Hunch Back Workout

 

Cardio-Core Options:

• Jump Rope Cardio Workout
• The Cardio Kick Start Workout
• The 15-Minute Cardio Core Blast
• The 15-Minute Sweat Session
• Resisted Sprints and Core Workout (just do the sprints on your treadmill instead!)
• Full-Body Step Workout (quick under 10 minute follow along)

 

 

 

 If You’re Super Sore, Have Been Sitting Too Much, or Have Specific Pains:

• Pain Be Gone Isometrics
• The 10-Minute Feel Better Desk Workout
• The Desk Job Pain Reducer
• Reduce Your Neck And Shoulder Pain

Activation and Recovery (more challenging):

• The Desk Job Rehab
• The Isometric Stability Workout
• The Strength Isometric Workout

 

 

 

Lower Body Strength Options:

• 100 Rep Glute Bridge Challenge
• The Bodyweight Butt Blaster
• Lower Body Blast (Quick workout with burnout that is also in video form linked below)
• The Squat Destruction Workout
• 10-7-3-1 Deadlift Workout
• The 1-Minute Squat Challenge

Quick Burnouts/Finishers (after workout bonuses):

• The Mini Band Booty Burner (follow along)
• Quad Killer Burnout (follow along)

 

Stretching:

• Cool Down Stretches
• Pain Be Gone Isometric

Take today to roll and stretch. You can also go for a walk.

Here are some recommended stretches:
Wrist Extension
Wrist Flexion
Quadruped Thoracic Rotation
Lying Chest Stretch with Scorpion
Frog Stretch
Crescent to Hamstring Stretch
Hurdles
3-Way Ankle Mobility