TODAY’S WORKOUT

MONDAY | 19JAN26

Warm Up | Chan Warm Up

25 Jumping jacks

25 Front jumping jacks

10/10 Spiderman lunges

10/10 Lateral lunges

Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).

10/10 Speedskaters

10/10 Arm circles, forward/backward.

10 Arm pretzels

10/10 Shoulder rolls, forward/backward.

0:30/0:30 Lateral neck stretch

0:30/0:30 Posterior neck stretch

10/10 Wrist circles

WOD | 10-15 reps X 3 rounds

Full-body in 20 mn

Step-ups → quads + glutes + biceps + shoulders

Side delt raises → build shoulder width

Rear delt flies → posture & back strength

Single-leg glute bridge → glute–ham tie-in + coreNo machines, no excuses.

Mobility | Spine

spinal waves (1 min)

snake (1 min)

circles (1 min)

downdog twist (10x)

squat to forward fold (10x)

side bending in squat (10x)

puppy posse waves (10x)

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TUESDAY | 6JAN26

Warm Up | Chan Warm Up

WOD | For time:

3-mile run

Then 1-2 Rounds of: (25 lb plate)

1. Weighted Bicycles- 40x
2. Weighted Open Close - 12x
3. Weighted Leg Drops - 20x
4. Weighted Bent Knee - 12x
5. Sliding Heel Taps - 40x
6. “1-2-3” Bicycles - 12x

Mobility | Side Body Stretch