lOCKDOWN wORKOUTS

2021 eDITION

Staying Fit with Built SC

Monday January 4, 2021

  • Start your workout with 4 pushups in a row 

  • 21min EMOM: *** Add 1 rep to each exercise below every round.

    • Min 1:15 squats 

    • Min 2: 6 burpees  

    • Min 3: 10 butterfly sit ups 

Tuesday January 5, 2021

  • Start your workout with 5 pushups in a row

  • Tabata 20 seconds of work 10 seconds rest. Complete 8 cycles (4min) of each of the exercises below. 

    • 1. Bent Over Flies 

    • 2. Triceps Up Downs 

    • 3. Bent over row, into a triceps kickback 

    • 4. Hand Release Pushups 

    • 5. Shin Huggers 

Wednesday January 6, 2021

  • Start your workout with 6 pushups in a row

  • Complete 100 squats. 

    • Every 60 seconds drop down and complete 8/ea side mountain climbers 

  • Complete 100 alternating toe touches. 

    • Every 60 seconds flip over and complete 8/ea side mountain climbers 

Thursday January 7, 2021

  • Start your workout with 7 pushups in a row

  • Mobility Flow Day with Adriene (20 min!) 

https://youtube.com/watch?v=b1H3xO3x_Js

Friday January 8, 2021

  • Start your workout with 2 sets of 4 pushups in a row

  • 10 min AMRAP’s 

    • Grab your wine bottles, soup cans, beer cans etc for this one 

    • In 10 minutes get as many times through as you can:

      • 15-20 lateral raises

      • 15-20 front raises 

      • 15-20 shoulder presses 

      • 30 seconds straight arm plank 

—> 2 minute rest 

Repeat the AMRAP 

—> 2 min rest 

Repeat the AMRAP 

Saturday January 9, 2021

  • Start your workout with 9 pushups in a row

  • 10-8-6-4-2-4-6-8-10 reps of 

    • Lunges each leg 

    • Side plank dips each side 

    • Frogger squats 

    • Plank Toe Touches each foot 

    • Heels elevated Bridges (make this harder by doing one leg at a time) 

    • Leg Raises 

Sunday January 10, 2021

  • Start your workout with 2 sets of 5 pushups in a row

  • Yoga with Adriene (for beginners!) (40minutes!) 

https://youtube.com/watch?v=OQ6NfFIr2jw

Monday January 11, 2021

  • Start your workout with 11 pushups in a row

  • 21min EMOM: *** Add 1 rep to each exercise below every round.

    • Min 1:12 jump squats 

    • Min 2: 6 burpees  

    • Min 3: 10 butterfly sit ups

Tuesday January 12, 2021

  • Start your workout with 2 sets of 6 pushups in a row

  • Tabata 20 seconds of work 10 seconds rest. Complete 8 cycles (4min) of each of the exercises below.33

    • 1. Bent Over Flies mixed with pauses…. Reps for the first 20 seconds, had for your second 20 seconds etc. (wine bottles or liquor bottles)

    • 2. Triceps Up Downs 

    • 3. Thrusters (squat, rise, and press something above your head.. can be anything.)

    • 4. Blackburns (hold soup or beer cans)

    • 5. Hollow Hold

Wednesday January 13, 2021

  • Start your workout with 13 pushups in a row

  • Complete 100 burpees. 

    • Every 60 seconds drop down and complete 8/ea side bicycle crunches 

      • Take a little Break. Then:

  • Complete 100 alternating reverse lunges  

    • Every 60 seconds and complete 8/ea side bicycle crunches

Thursday January 14, 2021

  • Start your workout with 14 pushups in a row

  • Mobility with Adriene (25min)  

https://youtube.com/watch?v=K-Ina_WW4Yc

Friday January 15, 2021

  • Start your workout with 3 sets of pushups in a row

  • 10 min AMRAP’s 

    • Grab your wine bottles, soup cans, beer cans etc for this one 

    • In 10 minutes get as many times through as you can:

      • 10 around the worlds. Start at your hips, with straight arms come all the way above your head out to the side, and back down slowly.

      • 10 lateral raise, front raise combos. Raise arms to the side, still raised bring them to the front and then back down = 1 rep

      • 15-20 shoulder presses seated on the floor with legs straight

      • 30 seconds bent arm arm plank 

—> 2 minute rest 

Repeat the AMRAP 

—> 2 min rest 

Repeat the AMRAP

Saturday January 16, 2021

  • Start your workout with 2 sets of 8 pushups in a row

  • Get outside today:

    • Go snowshoeing, or for a long walk, cross country skiing, to the tobogganing ​hill with your family, find a stair case and run up and down. Do something that requires movement outdoors 🙂 

Sunday January 17, 2021

  • Start your workout with 17 pushups in a row

  • Yoga Flow With Adriene (35min) 

https://youtube.com/watch?v=wMd3XN1KZ3A

Monday January 18, 2021

  • Start your workout with 3 sets of 6 pushups in a row

  • 21min EMOM: *** Add 1 rep to each exercise below every round.

    • Min 1:12 pulse squats (half rep at the bottom then stand up = 1 rep)

    • Min 2: 6 burpees  

    • Min 3: 10 butterfly sit ups

Tuesday January 19, 2021

  • Start your workout with 2 sets of 9 pushups in a row

  • Tabata 20 seconds of work 10 seconds rest. Complete 8 cycles (4min) of each of the exercises below. 

    • 1. Wall Sit 

    • 2. Crab Toe Touches 

    • 3. Jump Squats 

    • 4. Pushup shoulder taps 

    • 5. Alternating side plank with a leg lift 

Wednesday January 20, 2021

  • Start your workout with 2 sets of 10 pushups in a row

  • Complete all exercises with this ladder: 10-20-30-40-30-20-10

    • V-sit 

    • Side plank knee tuck 

    • Butterfly situp 

    • Plank (always 60 seconds) 

    • Elevated split squat (each side) 

    • Hamstring Drives 

    • Single leg RDL (each side) 

    • ½ Burpee Jump Ins 

Thursday January 21, 2021

  • Start your workout with 3 sets of 7 pushups in a row

  • Stress Relief Yoga with Adriene (35min)

https://youtube.com/watch?v=jsOqcwcy2mI

Friday January 22, 2021

  • Start your workout with 2 sets of 11 pushups in a row

  • 50 alternating step ups + 10 ½ burpee jump ins 

    • Decrease the step ups by 10 each round and increase the tuck ins by 10 each round 

Saturday January 23, 2021

  • Start your workout with 4 sets of 6 pushups in a row

  • Death by Frog Squats:

    • Complete 300 frog squats. Every time you hit 50 reps you must complete 20 walking lunges each leg and 20 leg lifts 

Sunday January 24, 2021

  • Start your workout with 24 pushups in a row!

  • Yoga with Adriene for your butt!! (30min)  

https://youtube.com/watch?v=PkDCyURzzJY

Monday January 25, 2021

EMOM: 

30min EMOM:

Min 1: Wall sit 30 seconds + 6 jump squats or 6 air squats 

Min 2: 30 second lunge hold left leg 

Min 3: 30 second lunge hold right leg 

Min 4: 20-30 seconds of jump lunges 

Min 5: 15 v-ups or 16 alternating hand toe touches 

Tuesday January 26, 2021 

AMRAP: 20 min

  • Complete as many times through as you can:

    • 10 pushups 

    • 5 burpees 

    • 10 hand release pushups 

    • 5 tap back burpees (not chest to floor) 

    • 20 butterfly situps 

Wednesday January 27, 2021

For time: 

  • 50 squats 

  • 50 lateral raises (using anything you have at home – wine bottles are a favourite!)

  • 50 mountain climbers /ea leg 

  • 50 overhead presses (using the apparatus used above) 

  • 50 squats 

  • 50 mountain climbers/ea leg 

  • 50 front raises (using same as above) 

  • 50 squats 

Thursday January 28, 2021

Yoga Flow (upper back focus): https://www.youtube.com/watch?v=lMTyp5npt78 

Friday January 29, 2021 

Pyramid Workout or Countdown Workout: 

15-20-25-30-25-20-15 reps of

  • Frog squats 

  • Reverse lunges/ea leg 

  • Glute bridges 

  • Alteranting hamstring slides (good with socks on a slippery floor!) – number is each side 

  • Bear crawl quad extension 

Saturday January 30, 2021

Tabata: 20 seconds on, 10 seconds rest for 4 minutes of each exercise below (8 cycles) 

  1. Bent arm plank 

  2. Bottom up burpees 

  3. Plank up downs 

  4. Pushups 

  5. Bent over flies or blackburns 

Sunday January 31, 2021 

Yoga Flow (lower back focus): https://www.youtube.com/watch?v=J-05m7bboK0

Monday Feb 1, 2021 

20-19-18-17….3-2-1

Lunges 

Air Squats

High Knees

Tuesday Feb 2, 2021 

AMRAP 30 min

Shin hugger 30x
Shoulder Taps 15/sidex
Jump ins (pushup position) 30x
Flutter Kicks 30x
High Knees 30x

Wednesday Feb 3, 2021

Give us your time :

500 Sumo squat jumps
250 Mountain Climbers
125 jumping jacks

Thursday Feb 4, 2021 

Friday Feb 5, 2021 

Set a timer

Complete 100 Thrusters

Every time the times hits 1 minute complete 5 burpees

Saturday Feb 6, 2021 

Tabata Cardio Day: 20 seconds on 10 seconds off. X8 cycles = 4 minutes per exercise below.

  1. Jumping Jacks 

  2. Toe Taps 

  3. Side Jumps 

  4. Shuffle Lunge with floor touch 

  5. Burpee tap Backs (not chest to floor) 

  6. Mountain Climbers 

Sunday Feb 7, 2021 

Monday Feb 8, 2021:

  • Tabata 20 seconds of work 10 second rest

    • 1. Plank 20 seconds on 10 seconds off 8x

    • 2. Bottom up burpees 8x

    • 3. Mountain Climbers 8x (you can do these slower or faster)

    • 4. Side Plank left 4x

    • 5. Side plank right 4x

    • 6. Step ups (onto a chair) alternating legs 8x 

Tues Feb 9, 2021:

Complete below 3-4x:

  • 20 squats 

  • 20 total reverse lunges 

  • 20 froggers 

  • 20 glute bridges 

  • 20 bear crawl quad extensions 

Wed Feb 10, 2021:

  • Tabata 20 seconds of work 10 second rest

    • 1. Bent arm Plank 20 seconds on 10 seconds off 8x

    • 2. Full burpee jump backs (not chest to floor) 8x

    • 3. Bicycle crunches 8x (you can do these slower or faster)

    • 4. Side Plank left 4x

    • 5. Side plank right 4x

    • 6. Heels elevated glute bridges (chair or couch)  8x 

Thursday Feb 11, 2021

Friday Feb 12, 2021:

Complete below 3-4x:

  • Plank up downs x10 total 

  • 20 wine bottle or beer can around the worlds (like standing snow angels) 

  • Hand release pushups x10 

  • 20 clam shell openers/ea side 

  • Regular pushups x10 

Saturday Feb 13, 2021:

  • Tabata 20 seconds of work 10 second rest

    • 1. Russian Twists with a pillow 20 seconds on 10 seconds off 8x

    • 2. Plank walkouts (not chest to floor) 8x

    • 3. Jumping Jacks 8x 

    • 4. Side Plank left 4x

    • 5. Side plank right 4x

    • 6. Heels elevated glute bridges (chair or couch) single leg Left alternating  4x

    • 7. Heels elevated glute bridges (chair or couch) single leg Right alternating  4x

Sunday Feb 14, 2021