Warm-Up 2.0

30sec of each movement for 2-3 Rounds Jumping Jacks High Knees Groiner Glute bridge Shuttle Run (10m out/10m back) Rest 1min and Repeat Find a smooth pace you can maintain for the full 30s of each movement. Remember this is a warm-up and is designed to get some blood flow and your Heart Rate up.

Gobble 'til you Wobble (Beginner & Advanced)

BEGINNER: 4 Rounds (40s work / 20s rest) -Bodyweight Squats -Shoulder Taps (from high plank) -Reverse Lunges (alternating legs) -Sit-Ups -Rest Keep track of your reps per Round of each movement and log that ADVANCED: 4 Rounds (45s work / 15s rest) -Jump Squats -Shoulder Tap Push-Up -Jump Lunges (alternating) -V-Ups or Leg Raises -Burpees Keep track of your reps per Round of each movement and log that

Beginner: 1 Round Complete in any order you would like -Step-Ups (Find something to step up on or alternating toe taps) 100 (50ea leg) -Incline Push-Ups (hands elevated) 50 -Bodyweight Sumo Squat 75 (Wide Stance air squat) -Bird Dogs 50ea side Advanced: 1 Round Complete in any order you would like -Step-Up 200reps (100ea leg) -Divebomber Push-Ups 50 -Squat Jack 100 -Plank Jack100

Gravy Gains (Beginner & Advanced)

Choose Beginner or Advanced and complete the prescribed amount of reps within a minute then rest the remainder of the time before starting the next movement. Keep track of your reps on each movement and you can log that once you finish! Beginner: 15min EMOM (Every Minute on the Minute) 3 Rounds of each movement Bodyweight Good Mornings 15 Wall Push-Ups 12 Glute Bridge March 10/10 Dead Bug 30s March in Place (high knees, low impact) 30s Advanced: 20min EMOM (Every Minute on the Minute) 4 Rounds of each movement) Broad Jumps 8 Hand-Release Push-Ups 15 Skater Hops (side to side) 30 Hollow Body Hold (45s) Jump Rope (45s)

Cranberry Core (Beginner & Advanced)

Complete the prescribed amount of rounds for either the beginner or advanced Beginner: 3 Rounds 20 Bicycle Crunches 20 Heel Taps 20s Front Plank Advanced: 4 Rounds 15 Hanging Knee Raises 30 Slow Mountain Climbers (each leg) 30s Side Plank (ea side)

Mashed Potato Madness (Beginner & Advanced)

Gainsgiving Finisher! Beginner 12min AMRAP Advanced 15min AMRAP Complete as Many Rounds as Possible within the time limit 1 Shuttle Run (10-20m Down and Back) 1 Burpee (Advanced)/1 No Push-Up Burpee 2 Shuttle Runs 2 Burpee (Advanced)/2 No Push-up Burpee 3 Shuttle Run 3 Burpee (Advanced)/1 No Push-Up Burpee 4 Shuttle Runs 4 Burpee (Advanced)/2 No Push-up Burpee 5 Shuttle Run (10-20m Down and Back) 5 Burpee (Advanced)/1 No Push-Up Burpee 6 Shuttle Runs 6 Burpee (Advanced)/2 No Push-up Burpee *Each time you complete the Burpees add 1 Rep to the Shuttle Run & 1 Rep to your Burpees *For the shuttle run use your best judgement on the distance covered. If you don't have enough room to run you can do High Knee Runs in place and start with 10reps and add 10 reps each round *Keep track of your rounds and record that