30 Dayat-homeworkout program

Our thirty-day at-home workout program can be done with no special equipment, and each workout includes a workout-specific warm-up along with strength and skill sessions.

These workouts are designed to be done four times a week. We recommend making a schedule and doing your workouts at the same time every day. You can do them on Monday, Wednesday, Friday, and Saturday, or take the weekend off and knock them out during the week, picking one day during the week as a rest day.

Allow about 30 minutes for each session, including a warm up. You can do these workouts anywhere: your bedroom, living room, backyard, or garage with nothing more than a chair and a positive attitude.

If you have any questions please feel free to text our team. We would be more than happy to help!

Want to jumpstart your home workout routine?We’ve got the solution!

Day 1Warm Up3 Rounds15 Jumping jacks10 Samson stretches5 Big arm circles backwards and forwards

Strength / Skill1 Set of max unbroken push-ups (If you can’t do a push-up on the floor, you can do modified push-ups with your hands elevated on a couch or table.)

rest 2 minutes

10min EMOM (Every minute on the minute) do 50% of max unbroken push-ups(If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)

WorkoutFor Time100 Air squats75 Sit-ups50 Chair dips400m Run

Day 2Warm Up2 Rounds20 Jumping lunges20 Groiners20 Arm crosses20 Bootstrappers

Strength / SkillPress and holdsFind any object you can hold with two hands.(This can be a chair, a backpack, a sack of potatoes, or jug of water.)

5 Sets10 Object Strict presses + 20 sec hold over head*Focus on reaching for the sky and keeping your elbows straight

WorkoutFor Max Reps2 min of lungesrest :30secs2 min of push-upsrest :30secs2 min of tuck upsrest :30secs2 min of up downsrest :30 secs2 min of presses

Day 3Warm Up10 Jumping jacks10 Sit-ups10 Air squats10 Trunk twists

Strength / SkillPlank Holds3 sets of :30secs in each positionElbow plankStraight arm plankRight side plankLeft side plankStraight arm plankElbow plank

Workout10 Rounds for Time10 Air squats10 Up downs10 Tuck jumps

Day 4Warm Up100m Jog15 Lunges10 Inchworms5 Groiners

Strength / SkillChair Dips1 set of max unbroken chair dipsrest 2 minutes 10min EMOM (every minute on the minute)50% of max chair dips(If you did 20 unbroken chair dips in your max set, do 10 every minute on the minute.)

Workout7 Rounds for Time100m Sprint100m Walk

Day 5Warm Up7 minutes of4 Lunges4 Burpees4 Hollow rocks4 Tuck jumps

Strength / SkillSplit Squats 5 sets of:5 right/left rear foot elevated split squats *Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five sets of five on each leg.

WorkoutFor Time10-9-8-7-6-5-4-3-2-11-2-3-4-5-6-7-8-9-10 Push-upsSit-ups

Day 6Warm Up2 Rounds (5:00 minute cap):30 Wall Sit:15/:15 Doorway Stretch (L/R):30 Reverse Plank:30 Wall Sit10 Jumping Air Squats10 Scap Push-ups10 Bootstrappers

Strength / SkillHollow Holds10 sets of :30sec hollow holds

WorkoutFor Time100 Air squats30 Chair dips75 Air squats20 Chair dips50 Air squats10 Chair dips

Day 7Warm Up4 Rounds10 Jumping jacks10 Samson stretches10 Big arm circles forwards and backwards10 Trunk twists

Strength / Skill5 Sets15 Push-ups:90sec rest

Workout14 minute AMRAP (as many rounds as possible)20 Up downs15 Sit-ups10 Air Squats

Day 8Warm Up2 Rounds10 Groiners10 Boot strappers10 Inchworms

Strength / SkillPlank Holds3 Sets of :45secs in each positionElbow plankStraight arm plankRight side plankLeft side plankStraight arm plankElbow plank

Workout5 Rounds for Time10 Chair dips10 Object presses5L/5R Split squats

*Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five on each leg each round

Day 9Warm Up100m Jog15 Lunges10 Tuck ups5 Groiners

Strength / SkillChair Dips5 Sets15 Chair Dips:90secs rest

Workout3 Rounds for Time20 Jumping jacks20 Burpees20 Air squats

Day 10Warm Up2 Rounds :45 Wall Sit:15/:15 Doorway stretch (L/R):30 Reverse plank:45 Wall sit10 Jumping air squats10 Scap push-ups

Strength / SkillObject Presses5 sets10 Object presses:90sec rest

Workout10 Rounds for Time10 Burpees100m run

Day 11Warm Up4 Rounds10 Jumping jacks10 Sit-ups10 Air squats10 Truck twists

Strength / Skill5 Sets of6 R/L rear foot elevated split squats *Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five sets of six on each leg.

:90sec rest

Workout21-15-9 for TimeBurpeesPush-upsSit-ups

Day 12Warm Up7 minutes of10 Walking lunges8 Burpees6 Hollow rocks4 Tuck jumps

Strength / SkillHollow Holds10 sets of :30sec hollow hold

Workout3 Rounds for Time400m Run30 Push-ups

Day 13Warm Up4 Rounds5 Up downs5 Groiners5 Big arm circles5 Inchworms

Strength / Skill5 Sets20 Push-ups:90sec rest

Workout10-9-8-7-6-5-4-3-2-1 for TimeAir squatsSit-upsChair dips

Day 14Warm Up100m jog10 Toy soldiers10 Lunges10 Trunk twists

Strength / SkillPlank Holds3 Sets of :45secs in each positionElbow plankStraight arm plankRight side plankLeft side plankStraight arm plankElbow plank

WorkoutFor Time400m Run50 Air squats400m Run50 Air squats400m Run50 Air Squats400m Run

Day 15Warm Up4 Rounds10 Jumping jacks10 Samson stretches10 Big arm circles forwards and backwards10 Trunk twists

Strength / SkillObject Presses5 sets10 Object presses:90sec rest

Workout20min AMRAP5 Push-ups10 Sit-ups15 Up downs

Day 16Warm Up2 Rounds20 Jumping lunges20 Groiners20 Arm crosses20 Bootstrappers

Strength / SkillHollow Holds10 sets of :30sec hollow holds

Workout4 Rounds for Time7 Burpees14 Air squats