Programming (Week November 9th, 2020)

Step 1

Stretch BEFORE and AFTER each workout
 
Arm Circles
Single Leg Glute Bridge Holds; 1-2 second hold 10 reps per leg
Cat Pose
Deep Squat to Hamstring
Frankenstein
Huggers 
 
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 - Running clock for 30-minutes, get as far as you can :)
 
10 Toe Taps to Vert
 
No rest
 
10 Toe Tap to Vert
20 Push Ups
 
No Rest
 
10 Toe Tap to Vert
20 Push Ups
40 Lunges
 
No Rest
 
10 Toe Tap to Vert
20 Push Ups
40 Lunges
80 Crunches
 
No Rest
 
10 Toe Tap to Vert
20 Push Ups
40 Lunges
80 Crunches
100 Squats 
 
Want a walk through of each move?  Watch the video below!
 
 
Day 2 - Strength 
Part A - Strength couplets with cardio finishers; complete 12 reps of each strength movement followed by 45 seconds of the cardio movement. Rest 1-2 minutes between rounds
 
Lower Body
Weighted/Banded Glute Bridge- Strength
Single Leg Balance Reach per side - Strength
Skipping - Cardio
 
Upper Body
Curl to Press - Strength
Cobra Presses - Strength
Plank Ups - Cardio
 
Lower Body & Core 
Weight Split Squats - Strength
Banded Clams - Strength
Bear Crawl Taps - Cardio
 
Upper Body
Bent Over Row (Banded or Weighted) - Strength
Supermans - Strength
Plank Jacks - Cardio
 
Extra Credit
100 Russian Twists - Every time you break 20 Glute Bridges 
 
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
 
Skiers
Squat Pulse
Push ups any variation 
Plank Walk In
Mountain Climbers (Standing)
Sit-ups
 
Extra Credit
Accumulate 5-minute C Sit - No penalty today
 
Want a walk through of each move?  Watch the video below!
 
  
Day 4 - SAQ
Tabata Style - 30 on 15 off - 8 rounds - Complete all 8 rounds per exercise before moving on
 
Knees to Side to Side Hop
Reverse Crunches
Butt Kicks
Squat to Kick
Tube Walks to Up Down
 
Extra Credit
Side Plank Tabata - 4 rounds per side 20 on 10 off
 
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 Reverse Lunge to High Knee Per side – Followed by 30 seconds of Alt Lunges
8 Power Skiers - Landing Focused (4 rep per side) – Followed by 30 seconds of Shoulder Taps
8 Hand Release Push Ups – Followed by 30 seconds of High Plank
8 Plank Jacks – Followed by 30 seconds of C Sits
 
Tabata Finisher
Plank - 8 rounds 20 on 10 off
 
Want a walk through of each move?  Watch the video below!