Here is a live at home recording Sample.

Get ready for an all-out 60 minute workout ! 

In this session, we will perform warm-up activities focused on increasing heart rate while recapturing movement in the upper body, fake throws and jumps to teach transitioning from leg to leg, and main lifts that sequence holds, oscillation reps, and jumps, followed by a long duration hopping routine.

Enjoy!

-Michelle

Workout Routine:

Warm-up: x 2 sets

1. High Hip Bear Crawl F/B 6ea
2. Step back lunge to march cross connect 5ea
3. Supine single leg hip lift 6ea
4. High Hip Komado crawl F/B
5. Sprinting Bear 4ea
6. Golf swing then textbook X pulldown :10seconds each

Extended Warm-up x 2

1. Lateral Skips :30s
2. Lateral Stance Transitions Textbook Pull across 4ea
3. Heiden with Textbook pull across stick 4ea
4. Heiden Return with textbook pull across 4ea

Main Lift: Sequencing Holds, Oscillation Reps, Separate, and Continuous Jumps

A1) Rear Foot Elevated Squats Hold + Oscillation Reps + Separate Jumps + Continuous jumps

Set 1: 20 second hold + 6 reps + 5 jumps + 3 continuous jumps (each side)

Set 2:  2 x 20 second hold + 6 reps + 5 jumps + 3 continuous jumps (each side)

Set 3: 3 x 20 second hold + 6 reps + 5 jumps+ 3 continuous jumps (each side)

A2) Pushup Hold + Oscillation Reps + Plyo Pushups + continuous plyo pushups

Set 1: 10 second hold + 6 reps + 3 plyo pushups + 3 continuous

Set 2:  2 x 10 second hold + 6 reps + 3 plyo pushups+ 3 continuous

Set 2:  3 x 10 second hold + 6 reps + 3 plyo pushups+ 3 continuous

B1) Lateral Squat Hold +Oscillation Reps + Depth Landing with Book + Depth Landing with return

Set 1: 20 second hold + 6 reps + 4 depth landings + 3 returns (each side)

Set 2:  20 second hold + 6 reps + 4 jumps + 3 returns (each side) 

B2) Side Planks Hold + Elbow to Knee Reps

Set 1: 20 second hold + 6 reps (each side)

Set 2:  20 second hold + 6 reps (each side)

C1) Max Set Tricep Dips x 1 set

Conditioning: Long Duration Hops

Set 1: 1 minute Each for 5 Minutes

1. Hop to Knee Cross 1 minute
2. Heiden Double Hop Continuous 1 minute with textbook
3. Skip to Knee Cross 1 minute
4. Textbook Stack Double Hit Switch 1 minute
5. Lateral 2 step or 4 way hop 1 minute

What are people saying about the at home fitness routines?

"I've been doing Michelle's Monday workouts since day one. She has driven me to stay active, moving, and training during quarantine. I can't thank her enough for the motivation every week ! 

Her workouts are not only challenging but truly fun and enjoyable ! I always look forward to Mondays with Michelle !

I finish every workout with a smile and a great sense of accomplishment. The recordings are extremely useful when I'm unable to make it live or I want to repeat a workout.

If you are looking for a well organized, challenging, and diverse weekly workout - look no further ! 

Thank you Michelle for keeping me going!" - Monica