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CJ Strength: Fit At Home


Today, we've got a bit of a longer workout. You'll cycle through as many rounds as you can of Lunges, Pike Push-Ups, and Sit-Ups. Do your best to maintain steady breathing! Also, remember: Range Of Motion is Key! Go deep in the Lunges, lock the elbows in Pike Push-Ups, and try to get your shoulders further than your hips in the Sit-Ups. Have fun!



Complete as many rounds as you can in 4 minutes of
20 High-Knees
10 Plank Shoulder-Tap

Complete as many rounds as you can in 15 minutes of
20 Lunges
5 Pike Push-Ups
10 Sit-Ups

Couch Stretch 90 seconds per side
Pike Stretch 60 seconds
Cow Face Pose 60 seconds per side



For today's workout, we've got some built-in rest. How much rest, however, is up to you (mostly). The faster you move through each exercise, the more rest you'll get, and the slower you move, the less rest you'll have. For those of you who are newer to fitness, try your best to get through the movements consistently with proper form; speed shouldn't be on your mind. Focus on slow, steady breathing, rather than fast and shallow.

If you're looking for more of a challenge, move quickly and explosively. During the Jump Squats, aim for height (BUT you still need to get to full depth).


3 Rounds, slow and steady
10 Arm Circles
10 Lunges
10 Crunches

Every minute on
the minute, complete
Minute 1: 6 Push-Ups
Minute 2: 12 Jump Squats

Scorpion Stretch 90 seconds
Triceps Stretch 45 seconds per side
Couch Stretch 60 seconds per side
Butterfly Stretch 90 seconds



Today's workout is simple: Run. A Lot. Take your warm-up seriously; many people take running for granted, and don't warm-up properly before they start. This often leads to overuse injuries and inflamed joints. As well, make sure that you take the cool-down just as seriously, and allow your body to unwind after the stress of the run.

Your goal is to run 3 miles as fast as you can; if you're a runner, understanding how to pace yourself will come relatively easily. If not, try your best not to mistake running the distance as fast as possible with trying to sprint the entire time. Instead, try your best to find a pace that you can stick with for more than the first mile, or at least as long as possible.


4 Rounds, slow and steady
20 Jumping Jacks
10 No Push-Up Burpees
10 Sit-Ups

For Time
Run 3 miles

Pike Stretch 90 seconds
Pigeon Stretch 90 seconds per side
Cobra Stretch 90 seconds
Child's Pose 90 seconds