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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


x 40 SECONDS


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



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



REST for 1 minute

x 10 reps/side




REST for 1 minute

PLANK3 ROUNDS

x 40 seconds

x 10 reps/side




PLANK JACKS






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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


x 30 SECONDS


x 30 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



x 12/side

x 12 reps

w e e k 3 d a y 3

JUMP SQUATS3 ROUNDS



REST for 1 minute

x 12 reps/side




REST for 1 minute

PLANK3 ROUNDS

x 50 seconds

x 12 reps/side




PLANK JACKS






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



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



REST for 1 minute

x 15 reps/side




REST for 1 minute

PLANK3 ROUNDS

x 1 minute

x 15 reps/side




PLANK JACKS






SIDE TO SIDE HOPS V-UP CRUNCHESEXERCISE 1 EXERCISE 2

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