Heroes at Home Fitness Challenge

2 Rounds of :30 Seconds Row Air Squats Inchworm + Push-Up Row Russain Baby Makers Alternating Scorpion Row Cossack Squats Alternating Spiderman

Weighted Single Leg Box Squat

5 x 5

Half Kneeling DB Curl to Press

5 x 8

5 Rounds of: 40 Jumping Jacks 20 Single Arm Thrusters (rotate arms every 5 reps) 10 Inchworm Side Slide Rest 2 Min between rounds We want to go unbroken and fast throughout all three stations. Make sure you pick a weight on the single-arm thruster you don't have to put down. Any odd object at home will work, get creative. Try and use the same weight for the advances if appropriate. If

This week's additional challenge point will be getting over 600 grams of fruits and veggies every day. You can choose any combination of fruits and veggies you like, just make sure to weigh them in their edible form! Check this article out if you want some tips to get in those grams. https://www.eatingwell.com/article/290393/what-does-a-day-of-fruits-and-vegetables-look-like/

3 Rounds of 20 Jumping Jacks 15 Banded Goodmornings 10 Up-Downs 10 Hip Bridges 5 push-ups then 2 Rounds of 10 ea. Worlds Greatest 20 Shoulder Rotations

Plate Ground to OH

3 x 10

Weighted Hip Bridge Walkouts

3 x 15

Weighted Sit-Ups

3 x MAX

4 Rounds of (8 min) :30 Double Dumbbell Burpees or Burpee to Odd Object Deadlift :30 Broad Jumps Rest 1 Min Rest 3 Min 4 Rounds of (4 min) :20 of High Knees :10 rest :20 of Up-Downs :10 rest

This week's additional challenge point will be getting over 600 grams of fruits and veggies every day. You can choose any combination of fruits and veggies you like, just make sure to weigh them in their edible form! Check out this article on the importance of adding a variety of fruits and vegetables into your diet. https://optimizemenutrition.com/2018/12/11/feeling-better-on-the-800gchallenge/

2 Rounds of :30 Front Plank 5 Inchworms 10 Lunge & Twist 15 Banded Shoulder Rotations 20 Alternating Bird Dogs then 2 Rounds of :30 each Knee Hugs Cradle Straight Leg Kicks Alternating Scorpion

Alternating Jumping Lunges

3 x 10

Elevated/ Assisted Plyo Push-Up

3 x 10

Stationary Lateral Line Drill

3 x 20

Bent Over Row with Sandbag

3 x 12

2-Arm Floor Press

3 x 12

Goblet Lunges

3 x 12

Russian KB Swings

3 x 15

Front Plank- Alternating Shoulder Taps

3 x 15

This week's additional challenge point will be getting over 600 grams of fruits and veggies every day. You can choose any combination of fruits and veggies you like, just make sure to weigh them in their edible form! Check out this article on building better salads https://www.bonappetit.com/test-kitchen/how-to/article/how-to-make-a-perfect-salad

3 Rounds of 20 Box Step-Ups (10 each leg) using the same step as in the workout 20 Banded Lateral Walks or :20 each side planks 10 Lateral Squats

Goblet Tempo Box Squat

5 x 5

2-Hand Single DB Step-Ups

3 x 8

Star Side Plank

3 x 0:40

V-Ups

3 x 15

Flutter Kicks

3 x 20

Superman/ Arches

3 x 15

This week's additional challenge point will be getting over 600 grams of fruits and veggies every day. You can choose any combination of fruits and veggies you like, just make sure to weigh them in their edible form! Check out this article on how to add more veggies without just eating carrot sticks lol https://www.healthline.com/nutrition/17-ways-to-eat-more-veggies#9.-Prepare-savory-oatmeal

WARM-UP get-ups

2 Rounds of: 10 Knee Hug to Reverse Lunge 10 Straight Leg Kicks to Single Leg RDL (no weight) 10 Banded Shoulder Rotations 2 Rounds of: 5 Dive Bombers 10 Worlds Greatest Stretch :20 sec. each side Anti-Rotations Holds

Turkish Get-Ups

5 x 3

Single Dumbbell Arm Bent Over Row

5 x 10

4 Rounds of 100 Meter Run or :30 seconds skipping or jumping jacks 15 KB or Odd object Sumo Deadlift High Pull 20 Russian Twists with same Object Rest 1 Min Attack every round. We want to use a weight on the SDHP that we can do unbroken or at most one break set. A total round should take around 3-4 min including the rest.

Banded Face Pulls

3 x 15

Banded Tricep Push-Downs

3 x 15

This week's additional challenge point will be getting over 600 grams of fruits and veggies every day. You can choose any combination of fruits and veggies you like, just make sure to weigh them in their edible form! If you are anything like us we love to BBQ! But most people don't think of preparing your veggies that way. If you haven't here is a great guide on how/what to do when grilling veggies. https://www.foodiecrush.com/best-easy-grilled-vegetables/

This week's additional challenge point will be getting over 600 grams of fruits and veggies every day. You can choose any combination of fruits and veggies you like, just make sure to weigh them in their edible form! Make sure today you are still recording your preparedness survey.

This week's additional challenge point will be getting over 600 grams of fruits and veggies every day. You can choose any combination of fruits and veggies you like, just make sure to weigh them in their edible form! Make sure today you are still recording your preparedness survey.