64 Easy
Team Momentum
General Fitness#64Easy Desgined for real life habit change. A 64 day program to transform your mind and body. The goal of completing the 64 days is to start transforming your life so that you can see what is possible. Our goal is to help you realize your life's greatest purpose. The 64 Easy is comprised of 8 Daily Habits Workout 20 minutes per day Follow Any Diet No Cheats Sleep 6+ hours Take a daily undee selfie Read from a book (with paper) Meditate 5 minutes Drink 64 ounces of water -Start when you want or with a group of us -If you miss a day you restart #64Easy -Focus on habit change not perfection
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Air Squat
3 x 20
B2
Alternating Bodyweight Lunge
3 x 20
B3
Squat Jump
3 x 15
B4
Lateral Lunge
3 x 20
B5
Calf Raise
3 x 20
FINISHER // AMRAP 5 min
C
In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!
A1
Sprint
10 x 40
A2
Push-Up
10 x 5
A3
Knee Grab
10 x 5
B
Rest
1 x 5:00
C1
Sprint
10 x 40
C2
DB Bicep Curls
10 x 8
C3
Side plank + Hip Ext.
10 x 5
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Push-Up
5 x 10
B2
Shoulder Taps
5 x 10
B3
Bench Dips
5 x 10
C1
Walking Plank
3 x 0:30
C2
Side Plank On Hand
3 x 30
C3
Bear Crawl
3 x 30
FINISHER // AMRAP 7 min
D
In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!
Conditioning
A
Warm-up: RAMP A
Complete each for 30 seconds. If single sided 30 seconds each side 1/2 Kneeling Hip Flexor Stretch Hip Thigh Extension Fire Hydrant Heel Sit with T Rotation Wall Slides Forward and back hops Alternating Lateral Lunge Side to Side Hops Stretch to Squat Alternating Reverse Lunge Cross Body Knee Hug Inchworm
Round 1
B
Round 1: 1 set W:30/R:30 Sprint or High Knees in place W:30/R:30 Knee Grab W:30/R:30 Med Ball Slam or Jump Squats W:30/R:30 Jumping Jacks W:30/R:30 Plank Shoulder Taps
Round 2
C
Round 2: 1 set W:30/R:30 Sprint or High Knees in place W:30/R:30 V-Up Alt Leg W:30/R:30 Squat to Press W:30/R:30 Jumping Jacks W:30/R:30 Burpee
Circuit
D
Round 3: 1 set W:30/R:30 Sprint or High Knees in place W:30/R:30 Knee Grab w/ Reach Or Crunch W:30/R:30 MB Slam Or Jump Squat W:30/R:30 Jumping Jacks W:30/R:30 Russian Twist
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2
Hollow Rock
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B3
Reverse Lunges
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B4
Close Grip Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B5
Tuck Jump
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B6
Mountain Climber
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B7
Wall Sit
0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30
Conditioning
A
Warm Up: ADW
Jumping Jacks Skips Side Shuffle Karaoke Knee hugs Heel to butt High Hamstring Kicks Lung Side Lunge
B1
Inchworm
5 x 0:20
B2
Towel Row
5 x 0:20
B3
Jumping Jacks
5 x 0:20
B4
Sprint
5 x 0:20
C1
Pogo Jump
5 x 0:20
C2
Bear Crawl
5 x 0:20
C3
Jump Squat
5 x 0:20
C4
DB Thruster
5 x 0:20
A1
IYT
1 x 1
A2
Supine to Prone Rolling
2 x 5
A3
Squat to Stand
2 x 5
A4
High Bear Crawl
2 x 10
B1
Miniband Shoulder Alphabet
3 x 1
B2
Butterfly Stretch
3 x 8 @ 0:30
B3
Deep Squat Stretch
3 x 8 @ 0:30
B4
Hamstring Rope Stretch
3 x 8 @ 0:30
C
Cardio
1 x 20:00
Coach Kian
I've been a coach all my life, and I've realized that real, long term habit change doesn't happen overnight. That's why we made 64 Easy. Habit change also doesn't have to be, nor should it be, a beating or *HARDCORE* - we want this process to be forever. And for forever to work, it's got to be... easy
Look, you've tried hardcore programs all your life, let's take it easy and develop habits that will transform you forever.
Get 64 Easy
