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No Equipment Workouts1 month of
L i v e b e y o n d b o u n d a r i e s
H O W T O U S E T H I S G U I D E
GET YOUR SWEAT ATHOME OR THE GYM
Each week contains 4 days of full body workouts thatrequire little-to-no equipment! Perform each exercise
for the specified number of repetitions/time andrepeat each circuit for the designated number of sets.
Each workout should take anywhere from 30 to 60 minutes depending on the amount of rest
time taken between exercises and sets.
Every person's body and goals are different, making itSO important to listen to your body before, during,and after a workout! While the movements in thisplan cater to a wide range of fitness levels, be sure tomodify movements as necessary should you haveinjuries or limitations. If something hurts or is painful- STOP right away.
THE WORKOUTS
MODIFY WHEN NECESSARY
Here at Fit Factory, we are all about family - noseriously, the Fit Fam has your back! And that'swhy we have created an entire month of FREEworkouts for you to do at home or at the club tostay active. It's the perfect way to start your fitnessjourney or to ease back into a routine!
w e e k 1 Workouts
w e e k 1 d a y 1
SQUATS
5 ROUNDS
HIGH KNEESBUTT KICKS
x 30 SECONDS
x 30 SECONDS
x 30 SECONDS
REVERSE LUNGES(RIGHT LEG)
x 30 SECONDS
REVERSE LUNGES(LEFT LEG)
x 30 SECONDS
CRUNCHES x 30 SECONDS
REST for 1 minute
w e e k 1 d a y 2
PUSH-UPS
EMOM - 5 Rounds
JUMPING JACKSMOUNTAIN CLIMBERS
x 10 reps
x 15 reps
x 10/side
BURPEES
PLANK SHOULDER TAPS
x 8 reps
TRICEP DIPS
EMOM stands for "every minute on the minute."
DIRECTIONS: You have 1 minute to complete each exercise for thedesignated number of reps. Whatever time in the minute you haveleft over after all reps are complete is your rest time.
x 8/side
x 8 reps
w e e k 1 d a y 3
JUMP SQUATS3 ROUNDS
STAIR STEP UPSOBLIQUE CRUNCHES(STANDING)
x 8 repsx 8 reps/side
REST for 1 minute
x 8 reps/side
ROMANIAN DEADLIFT3 ROUNDS
WALL SITCURTSEY LUNGES
x 8 repsx 30 seconds
REST for 1 minute
PLANK3 ROUNDS
x 30 seconds
x 8 reps/side
RUSSIAN TWISTS x 5 reps/sideDEAD BUGS x 5 reps/side
w e e k 1 d a y 4TABATA - 3 Rounds/pair of exercisesIn a TABATA format, exercise 1 should be performed for 20-30seconds, followed by a 10 second rest, and 20-30 seconds ofexercise 2, followed by a 10 second rest. Repeat each pairing ofexercises until the designated number of rounds are completed.
AIR JUMP ROPE RUSSIAN TWISTS
PLANK JACKS
EXERCISE 1 EXERCISE 2
SWITCH LUNGESEXERCISE 1 EXERCISE 2
SKATER JUMPS MOUNTAIN CLIMBERSEXERCISE 1 EXERCISE 2
SUMO SQUATS PLANK UP-DOWNSEXERCISE 1 EXERCISE 2
SQUAT THRUSTS INCHWORMSEXERCISE 1 EXERCISE 2
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w e e k 2 Workouts
w e e k 2 d a y 1
5 ROUNDS
SQUATS x 40 SECONDS
HIGH KNEES x 30 SECONDS
BUTT KICKS x 30 SECONDS
REVERSE LUNGES(RIGHT LEG)
x 40 SECONDS
REVERSE LUNGES(LEFT LEG)
x 40 SECONDS
CRUNCHES x 40 SECONDS
REST for 45 seconds
w e e k 2 d a y 2
PUSH-UPS
EMOM - 5 Rounds
x 12 reps
JUMPING JACKS x 20 reps
EMOM stands for "every minute on the minute."
DIRECTIONS: You have 1 minute to complete each exercise for thedesignated number of reps. Whatever time in the minute you haveleft over after all reps are complete is your rest time.
MOUNTAIN CLIMBERS x 12/side
BURPEES
PLANK SHOULDER TAPS
x 10 reps
TRICEP DIPS
x 10/side
x 10 reps
w e e k 2 d a y 3
JUMP SQUATS3 ROUNDS
STAIR STEP UPSOBLIQUE CRUNCHES(STANDING)
x 10 repsx 10 reps/side
REST for 1 minute
x 10 reps/side
ROMANIAN DEADLIFT3 ROUNDS
WALL SITCURTSEY LUNGES
x 10 repsx 35 seconds
REST for 1 minute
PLANK3 ROUNDS
x 40 seconds
x 10 reps/side
RUSSIAN TWISTS x 8 reps/sideDEAD BUGS x 8 reps/side
w e e k 2 d a y 4TABATA - 4 Rounds/pair of exercisesIn a TABATA format, exercise 1 should be performed for 20-30seconds, followed by a 10 second rest, and 20-30 seconds ofexercise 2, followed by a 10 second rest. Repeat each pairing ofexercises until the designated number of rounds are completed.
AIR JUMP ROPE RUSSIAN TWISTS
PLANK JACKS
EXERCISE 1 EXERCISE 2
SWITCH LUNGESEXERCISE 1 EXERCISE 2
SKATER JUMPS MOUNTAIN CLIMBERSEXERCISE 1 EXERCISE 2
SUMO SQUATS PLANK UP-DOWNSEXERCISE 1 EXERCISE 2
SQUAT THRUSTS INCHWORMSEXERCISE 1 EXERCISE 2
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w e e k 3 Workouts
w e e k 3 d a y 1
SQUATS
6 ROUNDS
HIGH KNEESBUTT KICKS
x 30 SECONDS
x 30 SECONDS
x 30 SECONDS
REVERSE LUNGES(RIGHT LEG)
x 30 SECONDS
REVERSE LUNGES(LEFT LEG)
x 30 SECONDS
CRUNCHES x 60 SECONDS
REST for 45 seconds
w e e k 3 d a y 2
PUSH-UPS
EMOM - 5 Rounds
JUMPING JACKSMOUNTAIN CLIMBERS
x 15 reps
x 25 reps
x 15/side
BURPEES
PLANK SHOULDER TAPS
x 12 reps
TRICEP DIPS
EMOM stands for "every minute on the minute."
DIRECTIONS: You have 1 minute to complete each exercise for thedesignated number of reps. Whatever time in the minute you haveleft over after all reps are complete is your rest time.
x 12/side
x 12 reps
w e e k 3 d a y 3
JUMP SQUATS3 ROUNDS
STAIR STEP UPSOBLIQUE CRUNCHES(STANDING)
x 12 repsx 12 reps/side
REST for 1 minute
x 12 reps/side
ROMANIAN DEADLIFT3 ROUNDS
WALL SITCURTSEY LUNGES
x 12 repsx 40 seconds
REST for 1 minute
PLANK3 ROUNDS
x 50 seconds
x 12 reps/side
RUSSIAN TWISTS x 10 reps/sideDEAD BUGS x 10 reps/side
w e e k 3 d a y 4TABATA - 4 Rounds/pair of exercisesIn a TABATA format, exercise 1 should be performed for 20-30seconds, followed by a 10 second rest, and 20-30 seconds ofexercise 2, followed by a 10 second rest. Repeat each pairing ofexercises until the designated number of rounds are completed.
AIR JUMP ROPE RUSSIAN TWISTS
PLANK JACKS
EXERCISE 1 EXERCISE 2
SWITCH LUNGESEXERCISE 1 EXERCISE 2
SKATER JUMPS MOUNTAIN CLIMBERSEXERCISE 1 EXERCISE 2
SUMO SQUATS PLANK UP-DOWNSEXERCISE 1 EXERCISE 2
SQUAT THRUSTS INCHWORMSEXERCISE 1 EXERCISE 2
SIDE TO SIDE HOPS V-UP CRUNCHESEXERCISE 1 EXERCISE 2
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w e e k 4 Workouts
w e e k 4 d a y 1
5 ROUNDS
SQUATS x 1 MINUTE
HIGH KNEES x 1 MINUTE
BUTT KICKS x 1 MINUTE
REVERSE LUNGES(ALTERNATING)
x 1 MINUTE
CRUNCHES x 1 MINUTE
REST for 1 minute
w e e k 4 d a y 2
PUSH-UPS
EMOM - 5 Rounds
x 15 reps
JUMPING JACKS x 30 reps
EMOM stands for "every minute on the minute."
DIRECTIONS: You have 1 minute to complete each exercise for thedesignated number of reps. Whatever time in the minute you haveleft over after all reps are complete is your rest time.
MOUNTAIN CLIMBERS x 20/side
BURPEES
PLANK SHOULDER TAPS
x 15 reps
TRICEP DIPS
x 15/side
x 15 reps
w e e k 4 d a y 3
JUMP SQUATS3 ROUNDS
STAIR STEP UPSOBLIQUE CRUNCHES(STANDING)
x 15 repsx 15 reps/side
REST for 1 minute
x 15 reps/side
ROMANIAN DEADLIFT3 ROUNDS
WALL SITCURTSEY LUNGES
x 15 repsx 45 seconds
REST for 1 minute
PLANK3 ROUNDS
x 1 minute
x 15 reps/side
RUSSIAN TWISTS x 15 reps/sideDEAD BUGS x 12 reps/side
w e e k 4 d a y 4TABATA - 5 Rounds/pair of exercisesIn a TABATA format, exercise 1 should be performed for 20-30seconds, followed by a 10 second rest, and 20-30 seconds ofexercise 2, followed by a 10 second rest. Repeat each pairing ofexercises until the designated number of rounds are completed.
AIR JUMP ROPE RUSSIAN TWISTS
PLANK JACKS
EXERCISE 1 EXERCISE 2
SWITCH LUNGESEXERCISE 1 EXERCISE 2
SKATER JUMPS MOUNTAIN CLIMBERSEXERCISE 1 EXERCISE 2
SUMO SQUATS PLANK UP-DOWNSEXERCISE 1 EXERCISE 2
SQUAT THRUSTS INCHWORMSEXERCISE 1 EXERCISE 2
SIDE TO SIDE HOPS V-UP CRUNCHESEXERCISE 1 EXERCISE 2
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