Equipment: sturdy desk or straps, chair, chin up bar, dumbbells (optional)
90-Day Warm Up
Push Up & Let Me Up (starts 10:25)
Pistol Squats (17:15)
Agility Complex 1 (22:15)
Windshield Wipers
ITB Leg Lifts or (ITB Kickouts)
Step Up Complex
Watch the exercise tutorials before starting the workout.
If it's your first time doing this workout, start with the easiest exercise variations.
For a workout that requires floor space only use Hammer Lvl 3
For an additional warm-up, March-In-Place during the first tutorials. You can also do a set of 4-6 reps with the easier exercise variations.
You can use the 90-Day Challenge Cool Down for an extra stretch at the end of your workout.
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Full Body Ladders with Agility 2
Equipment: sturdy desk or straps, chair, chin up bar, barbell with plates (optional)
90-Day Warm Up
Chin Up & Military Press (start 11:45)
Bulgarian Split Squat (18:40)Agility Complex 2 (26:35)
Short Kneeling Twist Reach
Alternating Back Lunge
Dynamic SquatsWatch the exercise tutorials...
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All Ladders with Agility 3
Equipment: straps or sturdy desk, chin up bar, chair, barbell with plates and step up platform (optional)
90-Day Warm Up
Let Me Up & Push Up (05:42)
Pistol Squat (14:15)
Chin Up & Military Press (20:40)
Bulgarian Split Squat (30:55)Agility Complex 3 (39:53)
Tripod Push Ups
Barbell Ste... -
All Ladders with Swimmer 1
Equipment: chin up bar, chair, sturdy desk or suspension straps
Back Lying Isolated Floor Exercises
Chin Up & Military Press (start 16:20)
Pistol Squat (23:45)
Push Up & Let Me Up (31:50)
Bulgarian Split Squat (38:15)Swimming Complex 1 (48:40)
Rehab Pullovers
Snow Angels
Pelvic Tilts
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