Today's SWOD Is Bringing It Home! To The Homies!

Yo' Athletes and Fitness Homies!'
D.J. Coach Nate here on the 1's and 2's ready to kick the ballistics hard in the paint!...or something like that. 😎
Yeah since the comeback to online fitness consulting I have been flying out the box to help you get into your best shape and live your best life possible. Free from injury, ailment, disease and just the 'blahs' that can upset an otherwise great life.

So whether you are a fan of Rap or not, you cannot argue that the gentlemen above have taken their strength, conditioning, nutrition, and lifestyle programs seriously!

So as my the Homies above may agree no matter where you are, get it in!
No matter what you have as far as equipment or none. Let's do it now!
No matter what amount of time you think you have or don't have we all have the same 24 hours , we have the freedom of choice of what to do with them.

So today's SWOD brings it home with a no equipment, Home Based workout.
As always when you try these workout, always keep safety as the top priority and please consult a physician before attempting any exercise fitness, and nutrition program.
Not sure where to start? Well my Rappin' or Non-Rappin friend, let me design and deliver your fully customized strength, conditioning, flexibility, speed, agility, quickness, weight loss, weight gain, healthy lifestyle program that  we can do together year round. Simply click here and fill out the fitness profile form and by this time tomorrow you too could be on your way to being the buff, ripped, jacked, rappin' love bucket you were meant to be! Or just a lot healthier version of yourself.
Let's Rock today's SERIOUS WORKOUT OF THE DAY!
-Coach Nate

Today's workout is from the US Sports Online Strength and Conditioning System's Home Based Workout Menu. Week 1 Day Three:

Home Based Workouts

The Home Workout Programs are great for those who wish to train in the privacy of their own home with little or no required equipment! There are 2 categories of workouts - "Dumbbell Oriented" and "No Equipment". All of these workouts can be done at home, and they are designed for overall health and the achievement of a leaner, stronger body.

Week 1 - Day 3 (Friday) of Your Home Based Program	Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
Available only in the fully registered version

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Straight Arm Back Extension and Squeeze	16 reps, 16 reps
	3	Video Lying Cross Body Floor Extension	12 reps, 12 reps
	4	Video Bodyweight Plie Squat	50 reps, 50 reps
	5	Video Bodyweight Step Up	17 reps, 17 reps
	6	Video Bodyweight Front Lunge	17 reps, 17 reps
	7	Video Reverse Crunches	23 reps, 23 reps
	8	Video Push Ups (regular position)	21 reps, 21 reps
	9	Video Isometric Chest Squeezes	8 seconds, 6 seconds
	10	Video Cross Crunches	26 reps, 26 reps
	11	Video Arm Circles	25 reps, 25 reps
	12	Shoulder Shrug and Roll	19 reps, 19 reps
	13	Video Arm Isometric Flexion\Extension	10 reps, 10 reps
	14	Video Bent Leg Knee Ups from Bench	23 reps, 23 reps
	15	Video Isometric Neck Exercises	8 seconds, 6 seconds
	16	Video Bodyweight Scoop Deadlifts	11 reps, 11 reps
	17	Video Alternate Heel Touchers	46 reps, 46 reps
	18	Video Feet Elevated Crunches	52 reps, 52 reps
	19	Video Bodyweight One Leg Toe Press	44 reps, 44 reps
	20	Video Side Lying Outer Thigh Leg Lifts	44 reps, 44 reps
	21	Video Side Lying Inner Thigh Leg Lifts	44 reps, 44 reps

Get your own customized fitness program today! Click here and fill out the fitness profile form to get started.