4G Athletic At Home with

Our rock star Fitness Trainers are working hard to provide you at-home workouts to keep you moving and active.

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Latest Workouts

Length: 25 Minutes

Equipment: Weight plates, dumbbell’s, and a bench

 

5; 4 minute rounds breaks between rounds 

 

  1. Chest: press/A press/flies
  2. Back: bent narrow rows/reverse flies
  3. Triceps: extensions/press
  4. Biceps: curls with different ranges
  5. Shoulders: front/lateral raise/peck press/overhead press

Length: 10 minutes

Equipment: Mat

 

Crunchers with hold and pulses

Heel taps R/L with pulses

Boat high/low

Russian Twists

Bicycles

Reverse curls

Flutter kicks

Split leg lifts

Plank with hip dips R/L

Superman

Flow with Meagan – 30 min

LIVE workout 15 minutes (no warm-up)

Gliders/paper plates

2 times thru, :45 on :10 off

  1. (R) reverse lunge to squat
  2. Alt glute bridge kick outs
  3. (L) reverse lunge to squat
  4. (R) lateral lunge 2 pulse, cross over lunge 2 pulse
  5. Plank with alt knee 1/2 plank jack
  6. (L) lateral lunge 2 pulse, cross over lunge 2 pulse
  7. Burpee w/ 1 wideout
  8. Beast in/out

LIVE workout w/ warm-up 25 minutes total

3 rounds

:30, :40, :60

  1. 5 plank jacks 2 Pushups
  2. Squat jumps
  3. Bicycles
  4. 10 mountain climbers, 4 1/2 Burpees
  5. Bear walks
  6. Broad jumps
  7. Straight leg lifts

Full Workouts

Workout Length: 30 minutes

Equipment Needed: Body Weight

 

10 moves. 4 rounds.

Round 1 – 45/15

Round 2 – 30/15

Round 3 – 20/10

Round 4 – 15/10

 

Exercises

  1. Cross-over lunge right side to knee drive (jump + weight option)
  2. Cross-over lunge left side to knee drive (jump + weight option)
  3. Plank oblique hops
  4. Push-up to pike with foot tap
  5. Gorilla hops (4 forward/4 back)
  6. Plank walk-out to hip drops
  7. Around-the-world squat jumps
  8. Triple pulse squat plus calf raise (weight option)
  9. Low shuffle plus tuck jump
  10. Tricep push-up to cross-body climber

Workout Length: 40 minute

Equipment Needed: Stairs

 

1 minute on 1 minute off

5 minute warm up

 

Round 1

Stairs

Mt Everest push up

Squat press to single press

Reverse lunge

 

Round 2

Stairs

Burpee with push up to knee tuck

Wideouts

Knee grabs

 

Round 3

Stairs

Jump squat to 2 stairs

Sit up to twist

Speed skater

 

Round 4

Stairs

Hop 4 high knees

180 broad jump

10 bicycles 10 mt climbers

Restorative Flow

Workout Length: 25 Minutes

Equipment Needed: Mat

Workout length: 32 Minutes
Equipment needed: Mat

 

The 100 Rep Challenge

4 Rounds
25 Pushups
25 Crossover lunge (each side)
25 Leg raises with hip lift
25 Burpees

Workout Length: 45 Minutes

Equipment Needed: Dumbbells, Tread

 

Tabata

Tread: 40 on 20 off

 

Box: 40 on 20 off

Gob Squat Wide

Clean to Press

Hip Drops

SA Row – Left

Gob Squat Narrow

Clean to Press

Plank See-Saw

SA Row – Right

 

Tread: 40 on 20 off

 

Floor: 40 on 20 off

Push ups

Speed Skaters

Bicycles

Tri Burpee

Plank Up Downs

Broad Jump to Back Pedal

Butterfly

Burpees

FLOW 45 min

Workout Length: 45 Minutes

Equipment Needed: Treadmill, Dumbbells, Step/Bench

 

Tread

2% Incline – 2 Minutes

10% Incline – 2 Minutes

8% Incline – 2 Minutes

4% Incline – 2 Minutes

 

Box/Step

Chest Fly 15

See-Saw Lunge 5 ea

Decline Push Ups 15

Single Single Double Bent Over Row 10

 

Tread

2% Incline – 2 Minutes

10% Incline – 2 Minutes

8% Incline – 2 Minutes

4% Incline – 2 Minutes

 

Floor

Jump Squats 15

Cross Mt Climber 20

Tricep Dip/Press – 15

Sit up to OH Press – 10

Workout Length: 50 Minutes

Equipment Needed: Box/Step and Dumbbells

 

Tread

1st add at 1 minute

2nd add at 1:40

 

Box

Alternating Crouch – 1:00

Shoulder Taps – 1:00

 

Tread

10% Incline 2:00

 

Floor

Gateswings – 1:00

Knee Grabs – 1:00

 

Tread

1st add at 1 minute

2nd add at 1:40

 

Box

Curl to Press – 1:00

Mt Climber – 1:00

 

Tread

4% Incline – 1:00

8% Incline – 1:00

 

Floor

Plyo Lunge – 1:00

Push up with Reach – 1:00

 

2x thru

 

Bonus Round

Tread

1st add at 1 minute

2nd add at 1:40

Box/Turf

Jump Squat – 1:00

SLDL to Row – 1:00

Workouts

Workout Length: 30 min

Equipment Needed: Body Weight

 

10 moves, 3 rounds, 90sec – 60sec – 30sec

  1. 3 squats 1 squat jump
  2. Alt plank shoulder, knee, then toe taps
  3. Seesaw lunge w/ Plyo switch
  4. Tricep PU to reach to chest PU
  5. 3 knee grabs 10 cross climbers
  6. 3 skaters 1 burpee (opt. single leg)
  7. 2 Narrow squats to toe tap, 3 wideouts
  8. Alt side plank leg raises (3 each side)
  9. Inchworm reverse burpee w/ 180 squat jump
  10. 3 glute bridges 10 heel taps

Workout Length: 15 Minute

Equipment Needed: Body Weight

 

10 burpees

10 gateswings

10 plank up/down

10 knee grabs

10 Plyo lunges

10 push up with mountain climber

Workout Length: Time is based on how quickly it is completed. Approximately 30-35 minute workout

Equipment Needed: Body Weight

 

1 minute plank

2 push ups

3 broad jumps with back pedal

4 (ra) alt v-up

5 burpees

6 surrenders

7 knee grab with row

8 bear hold up down

9 – 8 high knees 2 gateswings

10 (ea) cross mt climber

11 inchworm to squat

12 (ea) Plyo lunge

Workout Length: 45 Minutes

Equipment Needed: 2 Plates or 2 Dumbbells

 

20 on 10 off

4 exercises per round X 2, 5 rounds with 1 minute strength in between rounds

 

  1. High knee Jog/ butt kicks/ skaters/ coutsey lunge

STRENGTH: chest press/ flys/ A press

  1. mountain climbers/ Power climbers/ side to side thrusters/ 1/2 burpees (stay low)

STRENGTH: wide/narrow rows/ upright rows/ over head press

  1. Jumping Jacks/ Plank Jacks/ Tuck Jumps/ Plank butt kicks

STRENGTH: Bicep curls/ hammer curls/ tricep over head extensions/ tricep Push Ups

  1. Back lunge/ knee drive/ pulse lunge/ static lunge (R/L)

STRENGTH: Bridge with leg extensions (R/L)/ table top with leg extensions (R/L)

  1. Russian Twist/ Boat alt high and low/ reverse curls/ flutter kicks

Workout Length: 35 Minut

Equipment Needed: Dumbbells, Step or Bench, and wall space

 

Alternate Strength and Cardio 45 second each, 8 rounds 4 times through

 

  1. Wall sit with over head press/ Squat Jumps
  2. Dips/ Box jumps or step ups
  3. Bent narrow rows with kick backs/ Bench overs
  4. sumo squat with bicep curl/ lunges off the bench with knee drive
  5. chest flies/ kettlebell swing
  6. Front/side raise/ Squat thrusts (stay low)
  7. Push ups/ mountain climbers
  8. Knee grabs/ supermans

Workout Length: 36 Minutes

Equipment Needed: 1 Heavy Weight

 

Tabata (:20 sec of work :10 rest x8)

  1. 3 butt kickers 1 lunge
  2. 1/2 burpee with Push-up
  3. Squat out/in 1 genie jump
  4. Plank pike up to shoulder push-up

 

1 min each move:

  1. Lateral lunge to SLDL
  2. Leg balance OH press to Tricep Ext

Repeat on other side (total of 4min)

 

Tabata (from above)

 

1 min each move:

  1. Crossover lunge to bicep curl
  2. Lateral squat with curl press

Repeat on other side (total of 4min)

 

REPEAT ENTIRE WORKOUT

(end with a 5th Tabata)

Flow Tips

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