The word 'ZEN' written in bold, stylized black font on a beige background with circular decorative patterns around it.

ZEN (Full Body | No Jumping)

  • Superset 1/2

    Total - 3 sets x 15 reps (45 sec - 2 min rest between each set)

    Breakdown -

    Set #1 x 15 reps (10-15 sec rest, then start Push Ups, see next movement below)

  • Superset 2/2

    Total - 3 sets x 15 reps (45 sec - 2 min rest between each set)

    Breakdown -

    Set #1 x 15 reps (1-3 min rest then restart the Superset with Back Squats, see above)

  • Total - 4 sets x 20 reps (1 min rest between each set)

    How To: Standing upright, bring your knee to the opposite elbow, meeting together at your core. Repeat using the other elbow and opposite knee. Repeat this movement 20x.

  • Superset 1/2

    Total - 4 sets x 15-30 reps (30 sec - 2 min rest between each set)

    Breakdown -

    Set #1 x 15-30 reps (10-15 sec rest, then start Bicep Curls, see next movement below)

  • Superset 2/2

    Total - 4 sets x 20 reps (10 each arm)

    Breakdown -

    Set #1 x 20 reps (1-3 min rest then restart the Superset with Tricep Extensions, see above)

  • Total - 3 sets x 20 reps (10 each leg)

    How to: With your right leg, forward lunge, push off the ground from your right foot and return to standing position, then with your left leg leading, forward lunge and push off the ground from your left foot returning to standing position. Repeat this movement 20x.

  • Movement 1 - Sit Ups x 10 reps

    Movement 2 - Bicycle x 20 reps

    Movement 3 - Toe Touches x 10 reps

    Rest 30 seconds

    Movement 4 - Leg Raises x 10 reps

    Movement 5 - Scissors x 20 reps

    Movement 6 - Reverse Crunches x 10 reps

    Rest 30 seconds

    Repeat 3x total

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ASS WHOOPIN (Cardio | Core | Full Body)

  • Movement #1 - Back Squat x 20 reps

    Movement #2 - Jumping Jacks x 25 reps

    Movement #3 - Burpees x 10 reps

    Rest 1-3 minutes

    Repeat 5x total

  • Movement #1 - Push Ups x 10 reps

    Movement #2 - Alternating Lunge Jumps x 10 reps

    Rest 1 minute

    Repeat 3x total

  • Total - 5, 50 Meter Sprints (rest enough time between your sprints to give each sprint 100% effort)

  • Movement #1 - Plank for 30 seconds

    Movement #2 - Mt. Climbers x 40 reps (20 each leg)

    Movement #3 - Plank for 30 seconds

    Rest 1 minute

    Repeat 3x total

Text overlay says 'Home Body' over a background of lush green tropical leaves.

HOME BODY (Full Body | Fat Burning)

  • Movement #1 - Jump Squats x 10 reps

    Movement #2 - Mt. Climbers x 30 reps

    Movement #3 - High Knees x 15 reps

    Rest 1 minute

    Repeat 5x total

  • Movement #1 - Plank for 30 seconds

    Movement #2 - Bicycle x 20 reps

    Movement #3 - Toe Touches x 15 reps

    Rest 1 minute

    Repeat 3x total

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CAMERA READY (Cardio | Core | Full Body)

  • Movement #1 - 5 minute run at a pace of your choice.

    Movement #2 - 5 minute jump rope, 1 minute on, 1 minute off (rest) for a total of 5 minutes

    Movement #3 - 15 Burpees

  • Movement #1 - Diamond Push Ups x 15 reps

    Movement #2 - Chest Fly x 15 reps

    Movement #3 - Bent Over Reverse Fly x 15 reps

    Rest 2 minutes

    Repeat 2-3x total

  • Movement #1 - Forward Jumping Squats x 12 reps

    Movement #2 - Forward Walking Lunges x 20 reps (10 each leg)

    Movement #3 - Side Step + Squat x 5 each leg

    Rest 1-2 minutes

    Repeat 2-3x Total

  • Movement #1 - Elbow to Knee, Elbow to Toe x 20 reps (10 each leg)

    Movement #2 - Mt. Climbers x 40 reps (20 each leg)

    Movement #3 - Side Crunches x 20 reps (10 each side)

    Rest 30 seconds up to 1 minute

    Repeat 3-4x total

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THE BUILDER (Full Body | Low Intensity)

  • Movement #1 - Straight Arm Raises (Front lateral raises) x 10 reps

    Movement #2 - Overhead arm raises (shoulder press) x 10 reps

    Movement # 3 - Bent Arm Side Raises (bent arm lateral raises) x 10 reps

    Rest 1 minute

    Repeat 3x

  • Movement #1 - Alternating Lunges x 12 reps total

    Movement #2 - Squats x 10 reps

    Rest 1 minute

    Repeat 3x

  • Movement # 1 - Sit Ups x 10 reps

    Movement #2 - Plank for 30 seconds

    Rest 1 minute

    Repeat 3x

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HOME WORK (Full Body | Fat Burning)

  • Movement #1 - Push Ups x 10 reps

    Movement #2 - Burpees x 5 reps

    Movement #3 - High Knees x 10 reps

    Rest 1 minute

    Repeat 3x

  • Total - 3 minute jump rope

    1 minute on

    1 minute off (rest)

    1 minute on

  • Movement #1 - Alternating Lunges x 10 reps

    Movement #2 - Tricep Extensions x 10 reps

    Movement #3 - Jump Squats x 10 reps

    Rest 1-2 minute

    Repeat 3x

  • Movement #1 - Plank for 30 seconds

    Movement #2 - 40 Mt. Climbers (20 each leg)

    Movement #3 - Plank for 30 seconds

    Rest 1 - 2 minutes

MINDSET IS EVERYTHING

MINDSET IS EVERYTHING

MINDSET IS EVERYTHING MINDSET IS EVERYTHING

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MINDSET. THE NEWSLETTER.

Delivered straight to your inbox. Twice monthly, to keep you engaged with your fitness journey.

EXPLORE

Working Out at Home Today?

  • Full Body | No Jumping

  • Full Upper Body

  • Cardio | Core | Full Body

  • Cardio | High Intensity

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