Programming (Week November 16th, 2020)

Step 1

Stretch BEFORE and AFTER each workout 
(Hold each move for 15 seconds)
 
Hands overhead, tilt side-to-side
Runner’s lunge
Child’s pose (Walk hands side-to-side)
Cobra Press
Downward dog w. Knee cycle
Wide Inch worms (10 total)
 
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

Part A - Every Two Minutes complete the following; Minimum 10 rounds - Feeling spicy go for 15 to 20 rounds :)

20 Air Squats 

15 Sit Ups

10 Up Downs


Want a walk through of each move?  Watch the video below!

VIEW VIDEO


Day 2 - Strength 

Part A - Strength Day - Superset each exercise (perform one right after another no rest); 3 sets of prescribed reps - No weights? Use bands or increase rep count to 25-30 reps per exercise


Lower Body

Split Squat - R & L 12 Reps per side

Single Leg Glute Bridge - 10 reps per side


Upper Body

Plank Ups - 20 reps

Bear Crawl Shoulder Taps - 20 reps L+R=2


Lower Body & Core 

Plank Jacks - 20 reps

Squat Pulses - 20 reps


Upper Body

Renegade Row - 10 reps per side

Alternating Superman (opposite arm opposite leg) - 12 reps


Extra Credit

100 Toe Tap to OH Vert - Every time you break 20 crunches 

 

Want a walk through of each move?  Watch the video below!

VIEW VIDEO 

 

Day 3 – Circuit

Part A - Tabata Time - 8 rounds per exercise; 20 sec on 10 off 

Squats

Push ups any variation 

Plank

Lunges

Curl to Press 

Jump Rope 

Extra Credit

Wall Sit - Go until failure 3x; when you fail complete 20 glute bridges ouch :)

Want a walk through of each move?  Watch the video below!

VIEW VIDEO

 

 Day 4- SAQ

Max Effort for 1-minute stations; rest 1-2 minutes between rounds

Minute 1: Inch Worms

Minute 2: Skiers

Minute 3: Broad Jumps

Minute 4: Bouncing Vert

Minute 5: Flutter Kicks 

Extra Credit

Plank Walk In - 30 sec on 15 off; repeat 4x


Want a walk through of each move?  Watch the video below!

VIEW VIDEO

 

 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 Hand Release Pushup to Squat– Followed by 30 seconds of Squat Pulses 

8 Figure Eight Hops - Landing Focused  – Followed by 30 seconds of Lunges

8 Single Leg Balance Reach to High Knee – Followed by 30 seconds of Single- Leg Glute Bridge

8 Feet Anchored Situp to Jab (Powerful Situp to Quick Jabs) – Followed by 30 seconds of C Sits

Finisher - Accessory Work

4 sets of 15 reps

Hammer Curl to Tricep Extension 

 

Want a walk through of each move?  Watch the video below!

VIEW VIDEO