Programming (Week August 31, 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
 
Want a walk through of each move?  Watch the video below!
 
VIEW VIDEO
 

Step 3 

Select your day of the week below!
 
Day 1- Endurance
Core & Stability Work – Tabata Style - 20 secs on 20 secs off x 8 rounds
 
Complete the 8 rounds of each exercise before moving to the next
 (Use WOD Timer App, Watch end of instructional video below on how to set this up!)
 
Push-up Plank 
Reverse Crunches 
Plank Shoulder Taps
Lying Flutter Kicks
Plank
C-Sit Hold
 
Cardio Finisher – Lets get that heart rate going – Same Tabata setup as above, your intensity will dictate how taxing these moves are
 
Run in place – all out effort for the 20 second interval
Squat Pulses – Stay in the squat raising up about an inch or two and pulsing back down
 
Want a walk through of each move?  Watch the video below!
 
 
Day 2- Strength 
Upper Body Strength Bias – Horizontal Loading = Complete each exercise before moving to the next
Complete 4 sets of 15 reps per exercise
 
Hand Release Push-Ups – Tempo – While lowering yourself to the floor count to 2 and then release your hands and push yourself back to the starting position
Up-Downs 
Chair Dips – Or any object that allows you to perform a Tricep Dip
 
12-minute AMRAP = As many rounds as possible
In & Outs – 10 reps
Squats – 10 reps
Chair Step-ups – 10 each leg, if you don’t have a safe spot to do this complete 10 lunges per leg
 
Want a walk through of each move?  Watch the video below!
 
 
Day 3- Light Weights, High Reps
For time complete the prescribed movements and reps as quickly as you can, goal is to keep your heart rate up!  – This circuit is vertical loading = Complete the first set of the exercise and move to the next until the end and going back to the first exercise
Rep count increases by 2 each round – Ex. 2,4,6,8,10 etc. Until you complete rep count 14 or 7 rounds total 
 
Vert Jumps
Broad Jump
Plank Jacks
Cobra Presses 
High Knees
 
Want a walk through of each move?  Watch the video below!
 
 
Day 4- Circuit Training
Full-Body Strength – Max effort in the time listed below at a controlled pace, try and go as long as possible without breaking
 
Complete the following exercises for 3 rounds total (going to get tough). Do your best to keep moving, breathe and find a slow and controlled pace
 
Push up holds – 1 minute, hold as long as you can break and return back to the hold ASAP
Single-leg Glute Bridge – Right Leg – 1 minute
Curtsy Lunge – Right – 1 minute 
Single-leg Glute Bridge – Left – 1 minute
Curtsy Lunge – Left – 1 minute
Rest 1-minute
 
Core Finisher
Accumulate 3-minute hollow hold – Every time you break 10 squats. If you cannot do a hollow hold substitute v-ups 100 reps or crunches 200 reps, same penalty for breaking 😊
 
Want a walk through of each move?  Watch the video below!
 
 
Day 5- Power
Cardio Circuit – Complete the below exercises and reps for 5 total rounds. Going to be a sweat sesh! 
 
Cross Jacks – 20 reps
High Knee Skips – 10 reps per leg
Squat Kicks – 10 per leg
Sumo Squat & Punch – 20 punches per arm
Wall Push-ups – 10 reps
 
Want a walk through of each move?  Watch the video below!