Even if you really went out and killed it on Sunday, you should never miss a Monday workout. Whether its a class, a DIY or recovery work from that insane Sunday, its important to start the week of on a high note. We have an app in the works for all of you to have access DIY Workouts, Mobility and Movement right at your fingertips, but until the end of September when we debut it, you can get your DIYS and mobility links right here on the blog.

Here are a few links to releases that you should do every day…

Chest Release

VMO Release (for knees)

Plantar Release (for feet)

Piriformis Release (for hips, low back)

Cheers to a great week, lets close out August with a renewed commitment to our health and fitness!

:) Coach Michelle



Never Miss a Monday DIY

Part 1: Warm Up:

10 Shin Grabs – 10 Calf Raises – 10 Butt Kickers

10 Ankle Grabs – 10 Samson Stretches – 10 Toy Soldiers

Run 400M

Part 2: Full Rom Set – Perform 10 each – 2 rounds with band on thighs

Shoulder Rolls

Bent Rows

Glute Bridge Flys


Jog 200M

Part 3: Work and Run

Set 1: Perform 1 Round

50 Hi Knees

50 Skaters

45 Squats

40 Hi Knees

40 Skaters

35 Squats

30 Hi Knees

30 Skaters

25 Squats

20 Hi Knees

20 Skaters

15 Squats

10 Hi Knees

10 Skaters

5 Squats



Set 2: Perform 3 Rounds

50Y Sprint out/50Y jog back

12 Sumo HI Pull

12 Push Press

6 Push Ups

6 Get Ups (mod 12 Stiff Leg DL)


Set 3: Perform 3 Rounds

50 Skips On Jumprope

10 Wall Sit Biceps Curls

10 Alternating Split Raises

6 Supermans

6 Burpees


Part 4: AbTastic AMRAP – 10 Minutes

Set your timer for 10 minutes and see how much you can get done with great form, of course!

20 Yogi Bicycles

20 Ab Burners

10 Knees to Elbows

10 3 Leg Dog to Knee Tuck 5R/5L

10 V Ups

Shuttle Run

 Part 5: 5 minutes stretching 5 minutes recovery pose