FREEDOM CHALLENGE

MONDAY – LOWER BODY 500 REPS

Exercise Instructions Duration | Sets | Rest Demo Link
Backwards Lunge to Kick Place Band Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/ExzT1n1bRuU
Overhead Seated Jump Squats Hold Band or DB Overhead | Bands Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/4eBpct7w1s0
Glute Bridge Walk Out Use DB To Intensify 4 sets x 25 reps | 45 sec. https://youtu.be/2_NkXHPapVA
Banded Duck Walks Chest Up | Squat Low Throughout | Band Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/Gq3vbbMoK0s
RDL to Squat Combo Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed 4 sets x 25 reps | 45 sec. https://youtu.be/NFvg2ihI_f8
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TUESDAY – FULL BODY

Exercise Instructions Duration | Sets | Rest Demo Link
Lunge to Row to Sumo Squat Explode All The Way Up | Soft Landing | Band Above Knees 4 sets x 12 reps | 45 sec. https://youtu.be/VXQlKD1XvqM
Wide To Narrow DB Press Engage Core | Come All The Way Up 4 sets x 12 reps | 45 sec. https://youtu.be/rfVlAg5WINU
Banded Bear Crawl Keep Chest Upright | Controlled Form 4 sets x 15 reps | 45 sec. https://youtu.be/A8GJ-bknOxI
Squat to Shoulder Press Stay Low | Add Band Above Knees For More Intensity 4 sets x 15 reps | 45 sec. https://youtu.be/e8YeKujvBGo
DB Sit Ups Keep Body Parallel | Butt Down 4 sets x 20 reps | 45 sec. https://youtu.be/pRPMcfIqkNU
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WEDNESDAY – UPPER BODY 500 REPS

Exercise Instructions Duration | Sets | Rest Demo Link
Staggered Push-Walks Keep Your Back Straight During Push-Up | Bring Arm To Chest 4 sets x 25 reps | 45 sec. https://youtu.be/yV2NmH_Muqs
2 Way Front Raise Elevated Hip Switch Legs At Halfway Pt. | Knees Should Be Parallel or Above Waist 4 sets x 25 reps | 45 sec. https://youtu.be/Lth_hzoS_BY
Back Rows SA to DA Knees Slightly Bent | Squeeze Back Muscles 4 sets x 25 reps | 45 sec. https://youtu.be/ZTA99325PtA
Fast Jabs Knees Relaxed & Slightly Bent | Hold DB or Bands Behind Back Plus 4 sets x 25 reps | 45 sec. https://youtu.be/jOEJGJV2sGA
Tricep Push Ups Advanced: One Leg Up At Parallel Height 4 sets x 25 reps | 45 sec. https://youtu.be/PUEj4y2PdNc
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THURSDAY – FULL BODY

Exercise Instructions Duration | Sets | Rest Demo Link
DB Swings w/ Side Step Keep Butt Low | Arms Straight | Maintain Speed 4 sets x 20 reps | 45 sec. https://youtu.be/IeHTvyOJ26M
Forward Lunge w/ Twist Maintain Speed | Add Bands Above Knees For More 4 sets x 12 reps | 45 sec. https://youtu.be/4zqUgiN11wo
Floor Squats w/ Alt. DB Pick-Up Keep Butt Low | Explode on the Jumps 4 sets x 15 reps | 45 sec. https://youtu.be/5UcrXW2jvN4
Kneeling Clean to Press Keep Body Parallel to Ground 4 sets x 10ea reps | 45 sec. https://youtu.be/8aiaUCX_05M
Burpees Burpees w/ Alternating Legs In Between Kicks 4 sets x 8 reps | 45 sec. https://youtu.be/-FZylbYWhfQ
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FRIDAY – EMOM

Exercise Instructions Duration | Sets | Rest Demo Link
Squat Hops To DB Pass Keep Chest Up | Press To Full Extension 30-sec. ON, 30-sec. OFF https://youtu.be/Ew0IrNNiBr4
Plank to Kickback Switch Swinging Arm At Halfway Pt. | Feet Should Be Close 30-sec. ON, 30-sec. OFF https://youtu.be/NjuJFz4t27U
Banded Jump Squats Side to Side Keep Body Parallel to Ground 30-sec. ON, 30-sec. OFF https://youtu.be/pcDTuBy5v2s
Wall Sits w/ Bicep Curls Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground 30-sec. ON, 30-sec. OFF https://youtu.be/r-YOJ09DUg0
Heel Taps Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane 30-sec. ON, 30-sec. OFF https://youtu.be/lk24_nL1Bjc
Pause Mountain Climbers Touch Your Toes 30-sec. ON, 30-sec. OFF https://youtu.be/ukcyqoS5vX4
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SATURDAY – OPTIONAL CARDIO DAY

Exercise Instructions Duration | Sets Demo Link
50 Jump Rope Rotations Part A 50 https://www.youtube.com/watch?v=U9iHq_yHloY
80 Meter Uphill Sprints Part A 80m ----
Seated Cycles Weighted 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=N47tXSE89ww
Straight Arm Sit Ups 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=AD4zZmswJAs
Knee In To Ankle Touch 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=nm7G_oo5zwo
Side Crunches 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=ulrqI40QEL0
Generated by wpDataTables
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed

MONDAY – LOWER BODY 500 REPS

Exercise Instructions Duration | Sets | Rest Demo Link
Backwards Lunge to Kick Place Band Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/ExzT1n1bRuU
Overhead Seated Jump Squats Hold Band or DB Overhead | Bands Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/4eBpct7w1s0
Glute Bridge Walk Out Use DB To Intensify 4 sets x 25 reps | 45 sec. https://youtu.be/2_NkXHPapVA
Banded Duck Walks Chest Up | Squat Low Throughout | Band Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/Gq3vbbMoK0s
RDL to Squat Combo Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed 4 sets x 25 reps | 45 sec. https://youtu.be/NFvg2ihI_f8
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TUESDAY – FULL BODY

Exercise Instructions Duration | Sets | Rest Demo Link
Lunge to Row to Sumo Squat Explode All The Way Up | Soft Landing | Band Above Knees 4 sets x 12 reps | 45 sec. https://youtu.be/VXQlKD1XvqM
Wide To Narrow DB Press Engage Core | Come All The Way Up 4 sets x 12 reps | 45 sec. https://youtu.be/rfVlAg5WINU
Banded Bear Crawl Keep Chest Upright | Controlled Form 4 sets x 15 reps | 45 sec. https://youtu.be/A8GJ-bknOxI
Squat to Shoulder Press Stay Low | Add Band Above Knees For More Intensity 4 sets x 15 reps | 45 sec. https://youtu.be/e8YeKujvBGo
DB Sit Ups Keep Body Parallel | Butt Down 4 sets x 20 reps | 45 sec. https://youtu.be/pRPMcfIqkNU
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WEDNESDAY – UPPER BODY 500 REPS

Exercise Instructions Duration | Sets | Rest Demo Link
Staggered Push-Walks Keep Your Back Straight During Push-Up | Bring Arm To Chest 4 sets x 25 reps | 45 sec. https://youtu.be/yV2NmH_Muqs
2 Way Front Raise Elevated Hip Switch Legs At Halfway Pt. | Knees Should Be Parallel or Above Waist 4 sets x 25 reps | 45 sec. https://youtu.be/Lth_hzoS_BY
Back Rows SA to DA Knees Slightly Bent | Squeeze Back Muscles 4 sets x 25 reps | 45 sec. https://youtu.be/ZTA99325PtA
Fast Jabs Knees Relaxed & Slightly Bent | Hold DB or Bands Behind Back Plus 4 sets x 25 reps | 45 sec. https://youtu.be/jOEJGJV2sGA
Tricep Push Ups Advanced: One Leg Up At Parallel Height 4 sets x 25 reps | 45 sec. https://youtu.be/PUEj4y2PdNc
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THURSDAY – FULL BODY

Exercise Instructions Duration | Sets | Rest Demo Link
DB Swings w/ Side Step Keep Butt Low | Arms Straight | Maintain Speed 4 sets x 20 reps | 45 sec. https://youtu.be/IeHTvyOJ26M
Forward Lunge w/ Twist Maintain Speed | Add Bands Above Knees For More 4 sets x 12 reps | 45 sec. https://youtu.be/4zqUgiN11wo
Floor Squats w/ Alt. DB Pick-Up Keep Butt Low | Explode on the Jumps 4 sets x 15 reps | 45 sec. https://youtu.be/5UcrXW2jvN4
Kneeling Clean to Press Keep Body Parallel to Ground 4 sets x 10ea reps | 45 sec. https://youtu.be/8aiaUCX_05M
Burpees Burpees w/ Alternating Legs In Between Kicks 4 sets x 8 reps | 45 sec. https://youtu.be/-FZylbYWhfQ
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FRIDAY – EMOM

Exercise Instructions Duration | Sets | Rest Demo Link
Squat Hops To DB Pass Keep Chest Up | Press To Full Extension 30-sec. ON, 30-sec. OFF https://youtu.be/Ew0IrNNiBr4
Plank to Kickback Switch Swinging Arm At Halfway Pt. | Feet Should Be Close 30-sec. ON, 30-sec. OFF https://youtu.be/NjuJFz4t27U
Banded Jump Squats Side to Side Keep Body Parallel to Ground 30-sec. ON, 30-sec. OFF https://youtu.be/pcDTuBy5v2s
Wall Sits w/ Bicep Curls Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground 30-sec. ON, 30-sec. OFF https://youtu.be/r-YOJ09DUg0
Heel Taps Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane 30-sec. ON, 30-sec. OFF https://youtu.be/lk24_nL1Bjc
Pause Mountain Climbers Touch Your Toes 30-sec. ON, 30-sec. OFF https://youtu.be/ukcyqoS5vX4
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SATURDAY – OPTIONAL CARDIO DAY

Exercise Instructions Duration | Sets Demo Link
50 Jump Rope Rotations Part A 50 https://www.youtube.com/watch?v=U9iHq_yHloY
80 Meter Uphill Sprints Part A 80m ----
Seated Cycles Weighted 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=N47tXSE89ww
Straight Arm Sit Ups 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=AD4zZmswJAs
Knee In To Ankle Touch 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=nm7G_oo5zwo
Side Crunches 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=ulrqI40QEL0
Generated by wpDataTables
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed

MONDAY – LOWER BODY 500 REPS

Exercise Instructions Duration | Sets | Rest Demo Link
Backwards Lunge to Kick Place Band Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/ExzT1n1bRuU
Overhead Seated Jump Squats Hold Band or DB Overhead | Bands Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/4eBpct7w1s0
Glute Bridge Walk Out Use DB To Intensify 4 sets x 25 reps | 45 sec. https://youtu.be/2_NkXHPapVA
Banded Duck Walks Chest Up | Squat Low Throughout | Band Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/Gq3vbbMoK0s
RDL to Squat Combo Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed 4 sets x 25 reps | 45 sec. https://youtu.be/NFvg2ihI_f8
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TUESDAY – FULL BODY

Exercise Instructions Duration | Sets | Rest Demo Link
Elevated Heel Squats (3 sec. pause) Explode All The Way Up | Soft Landing | Band Above Knees 4 sets x 12 reps | 30 sec. https://youtu.be/0MsijzY006c
Tuck Jumps Engage Core | Come All The Way Up 4 sets x 12 reps | 30 sec. https://youtu.be/cxg7BM7djWc
Glute Bridge Chest Press Keep Chest Upright | Controlled Form 4 sets x 15 reps |30 sec. https://youtu.be/ob2oY3b9YYU
Lay Side Abductors Stay Low | Add Band Above Knees For More Intensity 4 sets x 15 reps | 30 sec. https://youtu.be/0-CZuxRfGH8
Bear hold w/ Shoulder Taps Keep Body Parallel | Butt Down 4 sets x 20 reps | 30 sec. https://youtu.be/n3x7nMBm3bY
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WEDNESDAY – UPPER BODY 500 REPS

Exercise Instructions Duration | Sets | Rest Demo Link
Staggered Push-Walks Keep Your Back Straight During Push-Up | Bring Arm To Chest 4 sets x 25 reps | 45 sec. https://youtu.be/yV2NmH_Muqs
2 Way Front Raise Elevated Hip Switch Legs At Halfway Pt. | Knees Should Be Parallel or Above Waist 4 sets x 25 reps | 45 sec. https://youtu.be/Lth_hzoS_BY
Back Rows SA to DA Knees Slightly Bent | Squeeze Back Muscles 4 sets x 25 reps | 45 sec. https://youtu.be/ZTA99325PtA
Fast Jabs Knees Relaxed & Slightly Bent | Hold DB or Bands Behind Back Plus 4 sets x 25 reps | 45 sec. https://youtu.be/jOEJGJV2sGA
Tricep Push Ups Advanced: One Leg Up At Parallel Height 4 sets x 25 reps | 45 sec. https://youtu.be/PUEj4y2PdNc
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THURSDAY – FULL BODY

Exercise Instructions Duration | Sets | Rest Demo Link
RDL to Squats Keep Butt Low | Arms Straight | Maintain Speed 4 sets x 20 reps | 30 sec. https://youtu.be/c2IZuPRItEU
Around the World to Squat to Bicep Curl Maintain Speed | Add Bands Above Knees For More 4 sets x 12 reps | 30 sec. https://youtu.be/-AWg_Etw5Ys
Wall Squat Variation w/ Bended Leg Keep Butt Low | Explode on the Jumps 4 sets x 15 reps | 30 sec. https://youtu.be/sdbSAwc1cVk
Plank to Full Side Plank Keep Body Parallel to Ground 4 sets x 10ea reps | 30 sec. https://youtu.be/5x_tD489-wU
Tuck Jumps Burpees w/ Alternating Legs In Between Kicks 4 sets x 8 reps | 30 sec. https://youtu.be/cxg7BM7djWc
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FRIDAY – EMOM

Exercise Instructions Duration | Sets | Rest Demo Link
Banded High Knee Keep Chest Up | Press To Full Extension 45-sec. ON, 15-sec. OFF https://youtu.be/xSQpF_7-HsU
Forward Lunge & Forward Press x Through The Legs Switch Swinging Arm At Halfway Pt. | Feet Should Be Close 45-sec. ON, 15-sec. OFF https://youtu.be/ObkvwPQX_Cs
Leg Raise To Knee Drive Keep Body Parallel to Ground 45-sec. ON, 15-sec. OFF https://youtu.be/OqHHShey2ac
DB Passes Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground 45-sec. ON, 15-sec. OFF https://youtu.be/Eg97us-ZIn4
Squat Hold Side Tap Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane 45-sec. ON, 15-sec. OFF https://youtu.be/15zdv8Ml7FU
Air Jump Rope Touch Your Toes 45-sec. ON, 15-sec. OFF https://youtu.be/qS9C25AsKoA
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SATURDAY – OPTIONAL CARDIO DAY

Exercise Instructions Duration | Sets | Rest Demo Link
50 Jump Rope Rotations Part A 50 https://www.youtube.com/watch?v=U9iHq_yHloY
80 Meter Uphill Sprints Part A 80m ---
Bird Dog 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=DgWi6hft2Xs
Flutter Kicks 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=7IHt6IIXk5Q
Leg Raise Variation 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=5inWdBtp2po
Reverse Plank Knee-In 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=Vi-KLdzxZ6s
Generated by wpDataTables
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed

MONDAY – LOWER BODY 500 REPS

Exercise Instructions Duration | Sets | Rest Demo Link
Backwards Lunge to Kick Place Band Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/ExzT1n1bRuU
Overhead Seated Jump Squats Hold Band or DB Overhead | Bands Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/4eBpct7w1s0
Glute Bridge Walk Out Use DB To Intensify 4 sets x 25 reps | 45 sec. https://youtu.be/2_NkXHPapVA
Banded Duck Walks Chest Up | Squat Low Throughout | Band Just Above Knees 4 sets x 25 reps | 45 sec. https://youtu.be/Gq3vbbMoK0s
RDL to Squat Combo Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed 4 sets x 25 reps | 45 sec. https://youtu.be/NFvg2ihI_f8
Generated by wpDataTables

TUESDAY – FULL BODY

Exercise Instructions Duration | Sets | Rest Demo Link
Elevated Heel Squats (3 sec. pause) Explode All The Way Up | Soft Landing | Band Above Knees 4 sets x 12 reps | 30 sec. https://youtu.be/0MsijzY006c
Tuck Jumps Engage Core | Come All The Way Up 4 sets x 12 reps | 30 sec. https://youtu.be/cxg7BM7djWc
Glute Bridge Chest Press Keep Chest Upright | Controlled Form 4 sets x 15 reps |30 sec. https://youtu.be/ob2oY3b9YYU
Lay Side Abductors Stay Low | Add Band Above Knees For More Intensity 4 sets x 15 reps | 30 sec. https://youtu.be/0-CZuxRfGH8
Bear hold w/ Shoulder Taps Keep Body Parallel | Butt Down 4 sets x 20 reps | 30 sec. https://youtu.be/n3x7nMBm3bY
Generated by wpDataTables

WEDNESDAY – UPPER BODY 500 REPS

Exercise Instructions Duration | Sets | Rest Demo Link
Staggered Push-Walks Keep Your Back Straight During Push-Up | Bring Arm To Chest 4 sets x 25 reps | 45 sec. https://youtu.be/yV2NmH_Muqs
2 Way Front Raise Elevated Hip Switch Legs At Halfway Pt. | Knees Should Be Parallel or Above Waist 4 sets x 25 reps | 45 sec. https://youtu.be/Lth_hzoS_BY
Back Rows SA to DA Knees Slightly Bent | Squeeze Back Muscles 4 sets x 25 reps | 45 sec. https://youtu.be/ZTA99325PtA
Fast Jabs Knees Relaxed & Slightly Bent | Hold DB or Bands Behind Back Plus 4 sets x 25 reps | 45 sec. https://youtu.be/jOEJGJV2sGA
Tricep Push Ups Advanced: One Leg Up At Parallel Height 4 sets x 25 reps | 45 sec. https://youtu.be/PUEj4y2PdNc
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THURSDAY – FULL BODY

Exercise Instructions Duration | Sets | Rest Demo Link
RDL to Squats Keep Butt Low | Arms Straight | Maintain Speed 4 sets x 20 reps | 30 sec. https://youtu.be/c2IZuPRItEU
Around the World to Squat to Bicep Curl Maintain Speed | Add Bands Above Knees For More 4 sets x 12 reps | 30 sec. https://youtu.be/-AWg_Etw5Ys
Wall Squat Variation w/ Bended Leg Keep Butt Low | Explode on the Jumps 4 sets x 15 reps | 30 sec. https://youtu.be/sdbSAwc1cVk
Plank to Full Side Plank Keep Body Parallel to Ground 4 sets x 10ea reps | 30 sec. https://youtu.be/5x_tD489-wU
Tuck Jumps Burpees w/ Alternating Legs In Between Kicks 4 sets x 8 reps | 30 sec. https://youtu.be/cxg7BM7djWc
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FRIDAY – EMOM

Exercise Instructions Duration | Sets | Rest Demo Link
Banded High Knee Keep Chest Up | Press To Full Extension 45-sec. ON, 15-sec. OFF https://youtu.be/xSQpF_7-HsU
Forward Lunge & Forward Press x Through The Legs Switch Swinging Arm At Halfway Pt. | Feet Should Be Close 45-sec. ON, 15-sec. OFF https://youtu.be/ObkvwPQX_Cs
Leg Raise To Knee Drive Keep Body Parallel to Ground 45-sec. ON, 15-sec. OFF https://youtu.be/OqHHShey2ac
DB Passes Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground 45-sec. ON, 15-sec. OFF https://youtu.be/Eg97us-ZIn4
Squat Hold Side Tap Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane 45-sec. ON, 15-sec. OFF https://youtu.be/15zdv8Ml7FU
Air Jump Rope Touch Your Toes 45-sec. ON, 15-sec. OFF https://youtu.be/qS9C25AsKoA
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SATURDAY – OPTIONAL CARDIO DAY

Exercise Instructions Duration | Sets | Rest Demo Link
50 Jump Rope Rotations Part A 50 https://www.youtube.com/watch?v=U9iHq_yHloY
80 Meter Uphill Sprints Part A 80m ---
Bird Dog 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=DgWi6hft2Xs
Flutter Kicks 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=7IHt6IIXk5Q
Leg Raise Variation 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=5inWdBtp2po
Reverse Plank Knee-In 3-5 Rounds | To Be Completed Before or After Cardio 20 reps https://www.youtube.com/watch?v=Vi-KLdzxZ6s
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Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed

TENPOW FITNESS LIVE EVENTS

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