MS Fitness Challenge 2 Week Home WOD Program

I stumbled upon David Lyons MS Fitness Challenge Twitter page in early 2018. Intreaged, I messaged him and asked if I could be of service creating a two week home WOD program. He said yes and I went to work. In this post, you will see the full MS Fitness Challenge 2 Week Home WOD Program with modification. The program is created specifically for those with multiple sclerosis.

David Lyons also wanted me to become an MSFC Worldwide Trainer. I took the NFPT MS Fitness Essentials Course, which David Lyons wrote. He has been battling MS for over 12 years. His dedication and passion to help those with MS have earned him the Lifetime Achievement Award presented by Arnold Schwarzenegger.

I’m very grateful for the opportunity to be a part of his charity and program. Also, He has a Facebook group that has really brought SO many with MS value. The best part about all of this is that it’s free of charge. So you can see why I’m SO on board with it.

Multiple sclerosis (MS) is a potentially disabling disease of the brain and spinal cord (central nervous system). The way David Lyons has been showing people how to battle MS every day for the last 12 years is incredible. Going through all of it himself and then overcoming MS with exercise and clean eating speaks volumes to me as well as others with MS. He also wrote a book called: Everyday Health and Fitness with Multiple Sclerosis. It’s amazing how simple David breaks everything down. There’s also a Facebook Group dedicated to those who have MS. Go To Facebook and search MS Fitness Challenge Gym and join today.

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MS Fitness Challenge and JedKobernusz.com Present…

MS Fitness Challenge 2 Week Home WOD Program

All of the videos I provide a short intro of who I am if you want to skip that part go to 2:04 of the video and the WOD begins there.

MS Fitness Challenge 2 Week Home WOD Program

WOD #1
WOD = Workout Of The Day

Warm-Up 5 Minutes Cardio
Example Sitting or Standing Wall Taps

• Wall Push-Ups – 10-20 Reps
• Standing Twists – 10-20 Reps Total
• Shallow Dips – 10-20 Reps
• Reverse Fly – 10-20 Reps

Cool Down – Modified Sun Salutations

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #2
(Sorry for the crazy lighting in this video, not lightning)

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Modified Squats – 10-20 Reps
• Shallow Side Leg Raises – 10-20 Reps Total
• Adaptive Bodyweight Deadlifts – 10-20 Reps Total
• Sitting/Standing Shin Touches – 10-20 Reps Total

Cool Down – Modified Sun Salutation

You Got This!

P.S. There’s a shorter version of this video in the comments of this post directly on my Facebook Page, with just the pictures for your reference.

Thank you, David Lyons, for being so passionate about helping those with MS.

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MS Fitness Challenge 2 Week Home WOD Program

WOD #3

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Wall Plank – 10-20 Seconds
• Standing Heel Grabs (Using A Chair) – 10-20 Seconds
• Wall Mtn Climbers – 10-20 Seconds

Cool Down – Modified Sun Salutation

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #4

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Light Wall Sit – 10-20 Seconds
• Shallow Lunges – 10-20 Reps Seconds
• Full Body Extensions- 10-20 Seconds
• Rotational Cross Punches – 10-20 Seconds

Cool Down – Modified Sun Salutation

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #5

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Wall Plank Push-Ups – 10-20 Reps
• Sitting Flutter Kicks – 10-20 Reps Total
• Standing Batman’s – 10-20 Reps

Cool Down – Modified Sun Salutation

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #6

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Adapted Wood Chops – 10-20 Reps
• Standing Heel Grabs (Grab A Chair) – 10-20 Reps Total
• Glute Flexes – 10-20 Reps
• Sitting Hydrants – 10-20 Reps Total

Cool Down – Modified Sun Salutation

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #7

Modified Yoga Flow
1-6 Rounds

• 4 Modified Sun Salutations
• Warrior I While Sitting On A Chair
• Sitting Warrior II
• Sitting Reverse Warrior
• Shallow Sumo Squat
• Wall Plank Hold

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #8

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Shallow Squat Side Kicks – AMRAP (As Many Reps As Possible)
• Shallow Squat Calf Raise – AMRAP
• Full Body Extensions- AMRAP

Cool Down – Modified Sun Salutation

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #9

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Wall Walk Outs – AMRAP (As Many Reps As Possible)
• Chair Tick Tocks – AMRAP
• Chair Bicycles – AMRAP
• Wall Stand – 10-20 AMRAP

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #10 (Workout Of The Day)

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Quarter Front Lunges – 10-20 Reps Total
• ½ Range Single Leg Deadlift – 10-20 Reps Total
• Butt Kickers – 10-20 Reps Total

Cool Down – Modified Sun Salutation

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #11 (Workout Of The Day)

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds
Reps: 6,4,2,4,6

• Wall Rotating Planks
• Light Reverse Flys
• Standing Arm + Leg Lift
• Wall Shoulder Taps

Cool Down – Modified Sun Salutation

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #12

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds
Reps: 6,4,2,4,6

• Chair Toe Taps
• Modified Side To Side Shuffle
• Your Depth Squats

Cool Down – Modified Sun Salutation

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

WOD #13 (Workout Of The Day)

Warm-Up – 5 Minutes of Cardio – Example – Sitting or Standing Wall Taps
1-6 Rounds

• Wall Push-Ups – 10-30 Reps
• Arm Circles – 10-30 Reps Forward and Backward
• Wall Taps – 10-30 Reps Total
• Shallow Doorway Row – 10-30 Reps Total

Cool Down – Modified Sun Salutation

You Got This!

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The Final WOD to the MS Fitness Challenge 2 Week Home WOD Program

WOD #14 (Workout Of The Day)

1-6 Rounds

• 4 Modified Sun Salutations
• Warrior I While Sitting On A Chair
• Sitting Warrior II
• Sitting Reverse Warrior
• Shallow Sumo Squat
• Wall Plank Hold
• 2 Sun Salutations

You Got This!

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MS Fitness Challenge 2 Week Home WOD Program

Thank You For Watching AND Doing!

 

 

Jed Kobernusz – ACSM-EPC, EMT, CEAS-I, FMS, NFPT-MSFE
Certified Exercise Physiologist
Body Weight Movement Coach
Email: [email protected]

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P.S. Feel free to send me a friend request.

Also, if you know someone in Northern Minnesota who has MS I’m here to help.