Programming (Week August 24th, 2020)

Step 1

Stretch BEFORE and AFTER each workout
(Hold each move for 30 seconds)
 
Downward dog
Walking Child’s Pose
Deep Squats
Lateral Lunges
Active Hamstring Stretch
Frankenstein
 
Want a walk through of each move?  Watch the video below!
 
 

Step 2 

5 minutes of cardio
Can include:  Light walk or jog, running in place, jumping jacks, burpees, jump rope, high knees
 

Step 3

Select your day of the week below! 
 
Day 1-  Endurance
Simple Bodyweight Endurance  – It’s going to get tough so find a pace that you can stick with
Complete 20 Rounds As Quickly As Possible 
  
5 Pushups – Standard, Kneeling, or Cobra Pushes
5 Squats – Bodyweight only
5 Sit-ups
 
Want a walk through of each move?  Watch the video below!
 
 
Day 2-  Strength
Complete the following rep ranges of each exercise resting only as needed
15-10-6-10-15
 
Split Squat – rep count is per leg, complete all on one side before switching to other side
Plank Shoulder Taps – L+R= 1
Walking Lunges – L+R = 1
Glute Bridge to a Crunch 
 
Cardio Finisher
Time to completely burn your legs out
 
Death by Jump Lunges
 
Set a running timer..
Complete 1 Jump Lunge per leg, every 30-seconds. Rest the remaining time, next round you will complete 2 per leg or 4-total. Increasing the total reps by 2 each round.
Ex: Round 1 – 2 Jump lunges, Round 2 – 4 Jump lunges, Round 3 – 6 Jump Lunges Etc. 
You will complete this until you fail the rep count inside of the 30 seconds
 
Want a walk through of each move?  Watch the video below!
 
 
Day 3- Light Weight, High Reps
Tabata Work – 45 seconds working/ 15 seconds rest – Complete 6 rounds of each exercise before moving to the next
Seal Jacks
Inch worm
Up downs
Plank shoulder tap to knee tap
 
Want a walk through of each move?  Watch the video below!
 
 
Day 4-  SAQ
15-minute AMRAP = As Many Rounds As Possible 
10 reps of each exercise
 
Squat Jacks 
Russian Twist L+R=1
Scissors 
Plank Jack
Mountain Climbers
 
Core Finisher
C-Sit Hold 3 minutes – Every time you break 20 Mountain Climbers L+R=2
 
Want a walk through of each move?  Watch the video below!
 
 
Day 5 - Power
Couplets – Exercise 1 is for Quality and Power of the movement; Exercise 2 is designed to get your heart rate elevated.
Complete 4 rounds of each couplet before moving to the next couplet. 
 
8 Frog Jumps – Followed by 30 seconds of High Knees
8 Lateral Lunges per side – Followed by 30 seconds of walking lunges
8 Knees to vertical jump – Followed by 30 seconds of Jump rope
8 Power Skiers – Followed by 30 seconds of Glute bridges 
 
Want a walk through of each move?  Watch the video below!