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Home Workout
Home Workout - Explanations
General Explanations (6:31)
Frame Explanations (5:48)
Schedule - Home Workout
Home Workout - Additional Information
Nutrition (3:24)
Warm Up (7:00)
Regeneration (3:18)
Upgrades + Discounts
FAQs
Home Workout - Phase 1 Explanation
P1 - What - Why - How (1:13)
Home Workout - Phase 1 - Week 1 + 2 - Exercises
Push Up (4:45)
Row Variation (4:15)
Jumping Squat (1:34)
Lunge/Jumping Lunge (1:51)
Swimmer (1:20)
Prone Arm Circle (1:04)
Sitting Knee Up (1:04)
Side Plank Raise (1:28)
Home Workout - Phase 1 - Week 1
P1 - W1 - Evaluation
P1 - W1 - Day 1 - Monday - 1A (21:57)
P1 - W1 - Day 3 - Wednesday - 1B (23:25)
P1 - W1 - Day 5 - Friday - 1A (23:02)
Home Workout - Phase 1 - Week 2
P1 - W2 - Evaluation
P1 - W2 - Day 8 - Monday - 1B (23:25)
P1 - W2 - Day 10 - Wednesday - 1A (23:02)
P1 - W2 - Day 12 - Friday - 1B (31:25)
Home Workout - Phase 1 - Week 3 + 4 - Exercises
Pike Push Up (2:19)
Diamond Push Up (1:50)
Cobra Push Up (1:29)
Row Variation (4:15)
Hollow Body Crunch (0:49)
Plank Walk (0:59)
Easy Bridge Raise/Single Leg Easy Bridge Raise (1:44)
Lunge/Jumping Lunge (1:51)
Pistol/Elevated Pistol (1:41)
Home Workout - Phase 1 - Week 3
P1 - W3 - Evaluation
P1 - W3 - Day 15 - Monday - 1C (19:44)
P1 - W3 - Day 17 - Wednesday - 1D (27:27)
P1 - W3 - Day 19 - Friday - 1C (26:23)
Home Workout - Phase 1 - Week 4
P1 - W4 - Evaluation
P1 - W4 - Day 22 - Monday - 1D (27:27)
P1 - W4 - Day 24 - Wednesday - 1C (26:23)
P1 - W4 - Day 26 - Friday - 1D (33:36)
Home Workout - Phase 2 Explanation
P2 - What - Why - How (2:21)
Home Workout - Phase 2 - Week 5 + 6 - Exercises
Push Up (4:45)
Cobra Push Up (1:29)
Pike Walk (1:30)
Row Variation (4:15)
Easy Bridge Raise/Single Leg Easy Bridge Raise (1:44)
Swimmer (1:20)
Jumping Squat (1:34)
Lunge/Jumping Lunge (1:51)
Pistol/Elevated Pistol (1:41)
Hollow Body Crunch (0:49)
Plank Walk (0:59)
Knee to Elbow Plank (1:33)
Home Workout - Phase 2 - Week 5
P2 - W5 - Evaluation
P2 - W5 - Day 29 - Monday - 2A (20:35)
P2 - W5 - Day 31 - Wednesday - 2B (20:35)
P2 - W5 - Day 33 - Friday - 2C (24:23)
Home Workout - Phase 2 - Week 6
P2 - W6 - Evaluation
P2 - W6 - Day 36 - Monday - 2A (20:35)
P2 - W6 - Day 38 - Wednesday - 2B (20:35)
P2 - W6 - Day 40 - Friday - 2C (24:26)
Home Workout - Phase 2 - week 7 + 8 - Exercises
Diamond Push Up (1:50)
Gecko Push Up (1:19)
Pike Push Up (2:19)
In & Out Push Up (1:10)
Push Up Half Burpee (1:22)
Swimmer Push Up (1:39)
Row Variation (4:15)
Breakdancer (1:38)
In & Out Squat (0:41)
Glute Bridge Raise/Single Leg Glute Bridge Raise (1:57)
Side to Side Skater (1:07)
Bulgarian Split Squat (2:15)
Side Plank Switch (0:49)
Knee to Elbow Plank (1:33)
Russian Twist (1:14)
Log Roll (2:35)
Sitting Knee Up (1:04)
Plank Walk (0:59)
Home Workout - Phase 2 - Week 7
P2 - W7 - Evaluation
P2 - W7 - Day 43 - Monday - 2D (20:34)
P2 - W7 - Day 45 - Wednesday - 2E (20:34)
P2 - W7 - Day 47 - Friday - 2F (24:57)
Home Workout - Phase 2 - Week 8
P2 - W8 - Evaluation
P2 - W8 - Day 50 - Monday - 2G (20:34)
P2 - W8 - Day 52 - Wednesday - 2H (20:34)
P2 - W8 - Day 54 - Friday - 2I (27:16)
Home Workout - Phase 3 Explanations
P3 - What - Why - How (1:15)
Home Workout - Phase 3 - week 9 + 10 - Exercises
Diamond Push Up (1:50)
Pike Push Up (2:19)
Gecko Push Up (1:19)
Row Variation (4:15)
Victorian Variation (2:33)
Prone Arm Circle (1:04)
Swimmer (1:20)
Jumping Squat (1:34)
Lunge/Jumping Lunge (1:51)
Bulgarian Split Squat (2:15)
Pistol/Elevated Pistol (1:41)
Knee Raise (3:08)
Side Plank Raise (1:28)
Plank Walk (0:59)
Home Workout - Phase 3 - Week 9
P3 - W9 - Evaluation
P3 - W9 - Day 57 - Monday - 3A (22:34)
P3 - W9 - Day 59 - Wednesday - 3B (22:16)
P3 - W9 - Day 61 - Friday - 3C (19:30)
Home Workout - Phase 3 - Week 10
P3 - W10 - Evaluation
P3 - W10 - Day 64 - Monday - 3A (25:34)
P3 - W10 - Day 66 - Wednesday - 3B (25:14)
P3 - W10 - Day 68 - Friday - 3C (22:30)
Home Workout - Phase 3 - Week 11 + 12 - Exercises
Gecko Push Up (1:19)
Pike Push Up (2:19)
Cobra Push Up (1:29)
Row Variation (4:15)
Victorian Variation (2:33)
Arch up (1:05)
Swimmer (1:20)
Prone Arm Circle (1:04)
Knee to Elbow Plank (1:33)
Plank Walk (0:59)
Pistol/Elevated Pistol (1:41)
Glute Bridge Raise/Single Leg Glute Bridge Raise (1:57)
Home Workout - Phase 3 - Week 11
P3 - W11 - Evaluation
P3 - W11 - Day 71 - Monday - 3D (29:20)
P3 - W11 - Day 73 - Wednesday - 3E (31:04)
P3 - W11 - Day 75 - Friday - 3F (18:41)
Home Workout - Phase 3 - Week 12
P3 - W12 - Evaluation
P3 - W12 - Day 78 - Monday - 3D (33:19)
P3 - W12 - Day 80 - Wednesday - 3E (35:04)
P3 - W12 - Day 82 - Friday - 3F (20:40)
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Deload - Week 13
Mobility Routine (7:21)
Home Workout - Phase 4 Explanations
P4 - What - Why - How (2:22)
Home Workout - Phase 4 - Week 14 + 15 - Exercises
Push Up (4:45)
Row Variation (4:15)
In & Out Squat (0:41)
Knee Raise (3:08)
Home Workout - Phase 4 - Week 14
P4 - W14 - Evaluation
P4 - W14 - Day 92 - Monday - 4A (29:32)
P4 - W14 - Day 95 - Thursday - 4A (29:32)
Home Workout - Phase 4 - Week 15
P4 - W15 - Evaluation
P4 - W15 - Day 99 - Monday - 4A (29:32)
P4 - W15 - Day 101 - Wednesday - 4A (29:32)
P4 - W15 - Day 103 - Friday - 4A (29:32)
Home Workout - Phase 4 - Week 16 + 17 - Exercises
Diamond Push Up (1:50)
Victorian Variation (2:33)
Skater Lunge (0:48)
Side Plank Raise (1:28)
Home Workout - Phase 4 - Week 16
P4 - W16 - Evaluation
P4 - W16 - Day 106 - Monday - 4B (45:28)
P4 - W16 - Day 108 - Wednesday - 4B (45:28)
P4 - W16 - Day 110 - Friday - 4B (45:28)
Home Workout - Phase 4 - Week 17
P4 - W17 - Evaluation
P4 - W17 - Day 113 - Monday - 4B (45:28)
P4 - W17 - Day 115 - Wednesday - 4B (45:28)
P4 - W17 - Day 117 - Friday - 4B (45:28)
Home Workout - Phase 5 Explanations
P5 - What - Why - How (0:53)
Home Workout - Phase 5 - Week 18 + 19 - Exercises
Pike Push Up (2:19)
Sphinx Push Up (1:18)
Push Up (4:45)
Knee to Elbow Push Up (1:25)
Row Variation (4:15)
Victorian Variation (2:33)
Prone Arm Circle (1:04)
Easy Bridge Raise/Single Leg Easy Bridge Raise (1:44)
Candle Raise (1:04)
Sitting Knee Up (1:04)
Jumping Squat (1:34)
Lunge/Jumping Lunge (1:51)
Bulgarian Split Squat (2:15)
Glute Bridge Raise/Single Leg Glute Bridge Raise (1:57)
Home Workout - Phase 5 - Week 18
P5 - W18 - Evaluation
P5 - W18 - Day 120 - Monday - 5A (21:55)
P5 - W18 - Day 121 - Tuesday - 5B (21:54)
P5 - W18 - Day 123 - Thursday - 5C (24:44)
P5 - W18 - Day 124 - Friday - 5D (21:54)
Home Workout - Phase 5 - Week 19
P5 - W19 - Evaluation
P5 - W19 - Day 127 - Monday - 5A (23:54)
P5 - W19 - Day 128 - Tuesday - 5B (23:54)
P5 - W19 - Day 130 - Thursday - 5C (27:43)
P5 - W19 - Day 131 - Friday - 5D (23:54)
Home Workout - Phase 5 - Week 20 + 21 - Exercises
Planche Lean Push Up (2:11)
In & Out Push Up (1:10)
Diamond Push Up (1:50)
Cobra Push Up (1:29)
Row Variation (4:15)
Victorian Variation (2:33)
Breakdancer (1:38)
Swimmer (1:20)
Arch up (1:05)
Plank Walk (0:59)
Hollow Body Crunch (0:49)
Jumping Squat (1:34)
Lunge/Jumping Lunge (1:51)
Archer Squat (1:57)
Pistol/Elevated Pistol (1:41)
Home Workout - Phase 5 - Week 20
P5 - W20 - Evaluation
P5 - W20 - Day 134 - Monday - 5E (29:55)
P5 - W20 - Day 135 - Tuesday - 5F (27:49)
P5 - W20 - Day 137 - Thursday - 5G (30:08)
P5 - W20 - Day 138 - Friday - 5H (26:54)
Home Workout - Phase 5 - Week 21
P5 - W21 - Evaluation
P5 - W21 - Day 141 - Monday - 5E (32:37)
P5 - W21 - Day 142 - Tuesday - 5F (31:09)
P5 - W21 - Day 144 - Thursday - 5G (33:28)
P5 - W21 - Day 145 - Friday - 5H (29:50)
Home Workout - Phase 6 Explanations
P6 - What - Why - How (0:56)
Home Workout - Phase 6 - Week 22 + 23 - Exercises
Planche Lean Push Up (2:11)
Side to Side Push Up (1:11)
Row Variation (4:15)
Victorian Variation (2:33)
Arch up (1:05)
Glute Bridge Raise/Single Leg Glute Bridge Raise (1:57)
Pistol/Elevated Pistol (1:41)
Knee to Elbow Plank (1:33)
Home Workout - Phase 6 - Week 22
P6 - W22 - Evaluation
P6 - W22 - Day 148 - Monday - 6A (29:19)
P6 - W22 - Day 149 - Tuesday - 6B (29:20)
P6 - W22 - Day 151 - Thursday - 6A (29:19)
P6 - W22 - Day 152 - Friday - 6B (29:21)
Home Workout - Phase 6 - Week 23
P6 - W23 - Evaluation
P6 - W23 - Day 155 - Monday - 6A (32:29)
P6 - W23 - Day 156 - Tuesday - 6B (32:31)
P6 - W23 - Day 158 - Thursday - 6A (32:29)
P6 - W23 - Day 159 - Friday - 6B (32:30)
Home Workout - Phase 6 - Week 24 + 25 - Exercises
Diamond Push Up (1:50)
Pike Push Up (2:19)
Row Variation (4:15)
Victorian Variation (2:33)
Easy Bridge Raise/Single Leg Easy Bridge Raise (1:44)
Side Plank Raise (1:28)
Archer Squat (1:57)
Home Workout - Phase 6 - Week 24
P6 - W24 - Evaluation
P6 - W24 - Day 162 - Monday - 6C (27:06)
P6 - W24 - Day 163 - Tuesday - 6D (26:34)
P6 - W24 - Day 165 - Thursday - 6C (27:06)
P6 - W24 - Day 166 - Friday - 6D (26:34)
Home Workout - Phase 6 - Week 25
P6 - W25 - Evaluation
P6 - W25 - Day 169 - Monday - 6C (33:46)
P6 - W25 - Day 170 - Tuesday - 6D (31:13)
P6 - W25 - Day 172 - Thursday - 6C (33:46)
P6 - W25 - Day 173 - Friday - 6D (31:13)
P4 - W16 - Day 106 - Monday - 4B
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