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Nashua, NH
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Body Weighted Workout

This is a body-weighted workout, meaning no extra equipment is required. Challenge yourself with a weight vest if you have one!

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Movement Prep

  1. 8 1/2 Kneeling Ankle Mobility (each side)
  2. 20 Leg Swings
  3. 8 Shoulder Slides
  4. 8 Lunge to Hamstring

Warm Up

  1. Skipping (down and back)
  2. 20 Mountain climbers
  3. Lateral lunge and shift (half way, then jog)
  4. Back pedal (back)
  5. Shoulder circles


Perform the appropriate level of exercise in any order. Exercises may be broken up as necessary. The extra column is to be done if you complete the advanced column.


Exercise Beginner (or Sore) Advanced Extra
Pushups, try one or more of: 30 reps 50 reps 50 reps
Split Squat
  • Plyometric or
  • Non-Plyometric
25 reps each side 40 reps each side 20 reps each side
Front plank, try one or more of: 10 times for 10 seconds 10 times for 10 seconds 10 times for 10 seconds
High knees 5 times for 15 seconds 5 times for 20 seconds 3 times for 20 seconds
Two Step Shuffles, left 1, right 2 25 reps 50 reps 50 reps
Crawling, try one of:
  • Bear
  • Alligator
  • Forward
  • Backward
2 lengths 3 lengths 2 length
Burpees, try either or both: 330 reps 40 reps 10 reps
Wall sits 2 mins 5 mins 1 min


Don't forget the Challenge of the Day!

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