Transformation from
Anywhere Program
This program is meant to keep your strength up, aches and pains down, while working out anywhere! No equipment is needed! You will notice an increase in your mental health immediately after a workout. You’ll also able notice the difference within the first 30 days!
Each “circuit” or “superset” are exercises that are grouped together. You will want to go through them in order, doing each once before restarting that same circuit or superset.
After the 3rd day take 1 rest day and you can restart it from Day 1!
I have provided progressions & regressions to all of the exercises. The link to each video demo is below the exercise. Enjoy the workouts! Do not hesitate to reach out if you need help or have any questions!
Leg Day 1
Time: 3 Rounds x 30 Seconds each exercise
Rest 1 min after each circuit or go straight into the next.
Progression
1. Straight Leg Raises
2. Foot Inch Worm
3. Plank Opposite Knee Tucks
Regression
1. Bent Knee Leg Raises
2. Inchworm
3. Knee Plank Opposite Knee Tucks
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each superset or go straight into the next.
Progression
1. Squat Jumps
2. 1 Side Hip Bridges
Regression
1. Squat Pulses
2. Hip Bridges
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each superset or go straight into the next.
Progression
1. Wall Sit Leg Lifts
2. Curtsy Lunge Hops
Regression
1. Wall Sits
2. Curtsy Lunges
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each superset or go straight into the next.
Progression
1. Single Leg Deadlifts
2. Jump Lunges
Regression
1. Single Leg Deadlifts with Incline
2. Forward Lunges to Reverse Lunges
Time: 3 Rounds x 30 Seconds each stretch
Upward Dog, Downward Dog Stretch
Hip Flexor & Hamstring Stretch
Upper Day 2
Time: 3 Rounds x 30 Seconds each exercise
Rest 1 min after each circuit or go straight into the next.
Progression
1. Mountain Climbers
2. Russian Twist Feet Up
3. Straight Arm Leaning Plank
Regression
1. Incline Mt Climbers
2. Russian Twist Feet on Ground
3. Straight Arm Plank
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each superset or go straight into the next.
Progression
1. Pushups
2. Plank Protractions
Regression
1. Plank Protractions on Knees
2. Incline Pushups
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each superset or go straight into the next.
Progression
1. 1 Foot Tricep Dips
2. Superman Arm Pull Backs
Regression
1. Superman
2. Bent Knee Tricep Dips
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each superset or go straight into the next.
Progression
1. Plank Ups
2. Downward Dog Pushup
Regression
1. Plank Ups on Knees
2. Downward Dog Pushup on Knees
Time: 3 Rounds x 30 Seconds each stretch
Kneeling Overhead Shoulder Stretch
Side Angle Stretch
Core & Cardio Day 3
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each circuit or go straight into the next.
Progression
1. Standing Cross Crunches 1 Side
2. Sit Ups
3. Plank Hops 1 Foot
Regression
1. Standing Cross Knee Tucks
2. Sit Ups Feet Supported
3. Plank Hops
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each circuit or go straight into the next.
Progression
1. Burpees with Pushups
2. Reverse Lunge Hops 1 Side
3. Plank Leg Twists
Regression
1. Burpees with Hop
2. Reverse Lunge to balance
3. Plank Leg Lifts
Time: 3 Rounds x 50 Seconds each exercise
Rest 1 min after each circuit or go straight into the next.
Progression
1. Squat Tuck Jumps
2. Ice Skater Touch Downs
3. Air Jump Rope 1 Foot
Regression
1. Squat Calf Raises
2. Ice Skaters
3. Air Jump Rope
Time: 3 Rounds x 30 Seconds each stretch
1. Lying Face Down Twist
2. Lying Supine Twist