Programming (Week October 12th, 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
Complete the following for time! Set the clock to 15 (or more minutes) and get as far as you can:
 
10 Inch Worms Close Stance
 
            Into
 
10 inch worms close stance
20 shoulder taps
 
            Into
 
10 inch worms
20 shoulder taps
30 Reverse Crunches
 
            Into
 
10 inch worms
20 shoulder taps
30 Reverse Crunches
40 Squats or Glute Bridges
 
            Into
 
10 inch worms
20 shoulder taps
30 Reverse Crunches
40 Squats or Glute Bridges
50 Push Ups Any Variation
 
Want a walk through of each move?  Watch the video below!
 
 
Day 2 – Strength & Cardio
Complete 3 sets of 20 reps per exercise in superset fashion
 
Leg
Weighted or Banded Lateral Lunge/Squat/Glute Bridge
Jump Rope (45 seconds)
 
Shoulders/Chest
Weighted Lateral Raise to a Front Raise
Alternating Superman (45 seconds)
 
Arms/Core
Single Leg Banded/Weighted Curls
Single Leg lateral hops – Alternate leg each round (45 seconds)
 
Arms/Core
Diamond Push Ups any Variation
Leg Raise Hold (45 seconds)
 
Finisher – AMRAP; As Many rounds as possible – Set timer for 10 minutes
Reverse Crunches- 20 reps
Jump Rope-  30 jumps
 
Want a walk through of each move?  Watch the video below!
 
 
Day 3 – Circuit
10-minute AMRAP = As Many Rounds As Possible – 10 reps per exercise 
Squat Jacks
Russian Twist L+R=1
 
10-minute AMRAP = As Many Rounds As Possible – 10 reps per exercise
Scissors
Plank Jack
 
Core Finisher
C-Sit Hold 5 minutes running clock – Every time you break 20 Slow Mountain Climbers L+R=2
 
Want a walk through of each move?  Watch the video below!
 
 
Day 4 - SAQ
Speed, Agility & Quickness – 45 on 15 off each exercise; 6 total rounds
Up Down to High Knees (complete 10 high knees then back to the up down)
Kneeling on Knees to Lunge
Tube Walk to Jump
Downward Dog to High plank
 
Finisher
100 Glute Bridges (I think everyone can do at least 150-200 but do what feels right and you have time to complete); Top of every minute 15 Jumping Jacks
 
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!