Programming (Week November 2nd, 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 - “Fight Gone Bad” the amount of energy expended is up to you! Find a pace in the first round that is challenging but allows you to keep moving. Record number of reps complete per exercise per minute.

Try and maintain your first score throughout the 5 rounds :)

Push Ups (Any variation)

Superman

Squats

Sit-ups

Lunges

Rest 1 minute  

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

VIEW VIDEO


Day 2 - Strength 

Part A - Strength Cardio! Each Super Set of exercises will involve a Strength Movement followed by a Cardio Movement.


Complete each Strength exercise for reps & Cardio for time. Rest 1-minute between rounds and complete each superset 3x before moving to the next.


Core

Feet Elevated Crunch - 25 reps

Plank Jack - 45 seconds


Legs

Split Squat - 15 reps each side

Toe Tap to Overhead Vertical Jump - 45 seconds


Shoulders

Shoulder Press (weighted or banded) - 20 reps

Squat to Arm Flutter - 45 seconds


Arms 

Chair Dips - 15 reps

Tube Walks with a jump - 45 seconds


Part B - Tabata Core - 8 rounds 20 sec on 10 sec off

Alternating V Ups

 

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

 

Day 3 – Circuit

Part A - Complete 4 rounds per movement; 45 seconds on 15 off - Rest 1-2 minutes between rounds

Curl to Press (Weighted or Banded)

Bear Crawl Front to Back 

Toe Tap to OH Jump

Tick Tocks - Banded

Alternating Lunges

Extra Credit

Complete 3 sets of 10 reps for the following superset; rest 1-minute between sets. Use bands/weight or household objects as resistance.

Single Leg Balance Reach - `10 reps per leg

Single Leg Glute Bridge - 10 reps per leg

 

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

VIEW VIDEO

 

Day 4 - SAQ

Tabata Style - 30 on 15 off - 8 rounds - Complete all 8 rounds per exercise before moving on

Knees to Vert Jump

Ice skaters

High Knee Skips

Hollow Hold

Tube Walk to a Push up (Any Variation push-up)

Extra Credit

Accumulate 3 minutes planking - can alternate between side planks and standard planks


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

VIEW VIDEO 

 

 Day 5 – Power

4; 4-minute AMRAP’s - Complete As Many Rounds as Possible per AMRAP

 

AMRAP 1

4 Push Ups (Any Variation)

4 Bouncing Tuck Jumps

30 second alt lunges

Rest 1 minute

 

AMRAP 2

4 Bear Crawl Shoulder Taps

4 Plank Ups

30 second plank

Rest 1 minute

 

AMRAP 3

4 Reverse Crunches

4 Cross Body Climbers

30 second mountain climber

Rest 1 minute

 

AMRAP 4

4 Up Down

4 Single Leg Balance Reach Per side

30 second squat pulse 


Extra Credit

Jump Rope for 5-minutes - if you break come back into it as soon as possible

 

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

VIEW VIDEO