Hopefully your legs are not too sore from all the squats.  No chest or quads today!!  Last workout of the week so make it a good one.  I added a few additional warm up exercises for this workout on top of the two that are already on Youtube. 
3 rounds of each complex - Video Link

Complex 1:  
1 leg deadlift (back leg on the ground) x 8/leg
Overhead pulls x 10 (this can be done on the ground or the bench)

Complex 2:
Prone superman holds with half rainbows x 10 (not sure there is a proper name for this one)
1 Leg glute hold with Opposite leg drop 10x/leg

Complex 3:
Slider squat (focus on the weight staying over the balancing leg and get nice and deep so you feel the glutes) x 8/side
Reverse row x 10

Seriously maybe too much time on my hands but I love watching people do stupid stuff.  In lieu of today's squatting and push up challenge, I have picked my favorite squat and push up video's.  I seriously laughed out loud.   Have a watch because who does not need a little laugh right now.
Squat winner
Push up winner

Feel free to share your picks with me.

Challenge for the day:  Video
Squatting - 10 of each exercise.  
Push up's - 10 of each

4 Rounds total.  Do all the squats in a row, then all the push ups, then start again with the squats.  

 Complex 1:  Video Link
10 rounds of inclining ladder
1 knee drive each leg
Stand and press x 1
Each round add one more of each movement until you get to 10

Complex 2: three rounds  Video Link
Standing 1 leg extensions x 10/leg
Box jumps x 15
Plank arm reaches x 10/arm

Complex 3:  
Repeat complex one but in descending order.  Start with 10 squat and press and 10 knee drives per leg.  9,8,7,6,5,4,3,2,1

Done!

Thought we would start this day with a few laughs. I do not recommend any of these.  The treadmill one's are my favorite.
https://www.youtube.com/watch?v=7RmrGprIlrE

Today is short and sweet so spend a little extra time working on mobility and feel free to pair it with another activity of your choice. 

Complex 1:  Repeat 5x in a row
Skip 100 skips
Tricep up downs 10/side - Video Link

Complex 2:  Repeat 4x - Video Link
Hollow extension to tuck with a band/hockey stick or any object that is long and straight x 8
Plank hip touches x 20

Complex 3:  Repeat 5x
Skip 100 skips
​Russian Twists x 50, 40, 30, 20, 10 - Video Link

I hope everyone got outside to enjoy the sunshine this weekend.

Week two of the Isolation challenge is going to be great!!! I am missing everyone's faces but really enjoying your posts and comments so please keep them coming. 

With all the workouts please keep in mind that doing some of it is better then none of it.  I will do my best in the video's to provide options.   And remember if you have weights to use them!!

Complex 1:  4 rounds Video Link

• Tricep extensions x 20
• 1 Leg bench squat x 10/leg
• Supine back hold with leg lift off ( you will knee two chairs for this) - 10/leg

Complex 2:  3 rounds Video Link

• Scissor jumps or alternating back lunge x 20
• Lateral bounds x 20
• Prone can slides x 10
• Supine alternating leg drop with overhead hold x 10/leg

Complex 3:  2 rounds  ​ Video Link

• Wall balls or thrusters x 40
• full sit up x 20

We finally got around to making the first game kids can play to get their exercise in.  Giant Tic Tac Toe.   

More video's to come after spring break.

Have fun kids!

It's the weekend!! Although everyday kind of seems like the weekend right now.  Over the weekends the Isolation challenge consists of:

• getting outside for a walk everyday
• 5 minutes of meditation daily
• 10 minutes daily of foam rolling, stretching and mobility work 

The rest of the weekend is your's to do whatever form of exercise you feel like doing: running, biking, or you can use one of the past workouts and repeat it.

Get up and move everyday.  Why?  Because you can!

Challenge Day:

1000 stairs.  You can do this outside or in your home.  Just practice safe social distancing if you are going outside.

Inside I would break it up.  I have 11 stairs so plan to do 10 rounds at a time.   You have all day to get it done.

Happy Stair day!!  

Being positive in a negative situation is not naive. It's leadership

Today's workout you will need a watch as it consists of 1 minute stations.  Complete each exercise for 1 minute and move directly to the next with no rest.  Once you have completed each exercise in the complex take a one minute rest and repeat the exercises two more times.  There are two complexes to complete.  Do all rounds of complex 1 before moving to complex 2.   

Complex 1:  Video Link
Front squats
Tricep up down with a push up (alternate sides)
1 leg glute press (switch legs after 30 seconds)
Body saw

Complex 2: Video Link
Get ups
Hollow Extension to tuck
V-Squeeze
Overhead split squat (switch legs after 30 seconds)
Side plank with hip drop and knee drive (switch sides after 30 seconds)

The video's have a few options for Tricep up downs, Hollow Extension with tuck, overhead split squat, and side plank.  Pick the version that challenges you the most!!

Challenge Day: Happy first day of Spring

• 500 skips (you can do these outside on your deck or side walk if your ceiling is too low).  If you do not have a skipping rope you can do jumping jacks.  You can break these up into 100s
• 4 sets of 5 pull ups:  these can be done on a TRX if you have one,  hanging pull ups from a bar outside or supine pull ups using a table at home.  See variations below.
• 20 minutes of running or walking outdoors or on your treadmill if you cannot go outside
• 5 minutes of stretching, foam rolling, or mobility work
• 5 minutes of meditation!!  

Do not forget to post on Instagram or Facebook and tag
@inspirationtrainingyyc (Instagram)
@inspirationtraining  (Facebook)

I love seeing everyone's pictures and video's and even getting families involved.  Keep them coming and great job on Day 1!!