January 4th Workout

Welcome to day 3! I hope this workout finds you good and sore, because I have a nice long warm up for you.

If you’re having trouble with the turkish get ups, there’s a bunch of great tutorials online. Let me know and I will send you a link ASAP.

Happy sweating!




  • Foam Roll – Front of quads, back, lats, calves

  • Single Leg Glute Bridge 30s per leg AMRAP

  • Glute Bridges – 30s AMRAP

  • Arms Overhead Squats – 30s AMRAP

No Rest. Repeat everything except for the foam roll for 2 more rounds for a total of 3 rounds.


Circuit #1: Timed


– Single leg Squat to Chair x30s per leg

– Turkish Get Ups – Bottom To Sit Up Position Only x30s ea

– Push Up Position Rotations x30s total

– Tuck Jumps (1 repetition every 3 seconds) x30s

No Rest. Repeat 4 more times for a total of 5 rounds.


Circuit #2: Timed


– Ice Skaters x60s total

– Double Burpees x60s

– Stick Ups x30s

– Bird Dogs in Bear Position x 30s ea

Rest 90. Repeat 2 more times for a total of 3 rounds.




– Russian Twists in V-Sit x10 ea

– Mountain Climbers with Flexion x10ea

– Bicycles x20ea

– V Sit Ups x20