Programming (Week October 19th, 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
Simple Retest workout for anyone who has been doing the programming! For those who haven’t, we like to run this back on occasion to see how you are progressing.
 
As Many Rounds As Possible (AMRAP)- You will set the clock for 3-minutes and complete AMRAP; Rest 1-minute and complete again 5 total rounds. Make sure to keep score every round.
 
5 Push-ups
10 Squats
15 Superman
 
Part B - Extra Credit
100 Crunches - No penalty today just get the work in!
 
Want a walk through of each move?  Watch the video below!
 
 
Day 2 - Strength 
Part A - Circuit Strength
 
30 seconds on,  15 off (Rotate leg per round) 3 rounds - 1.5 minute rest per round 
Single Leg Balance Reach - L
Cobra Presses
Single Leg Balance Reach - R
Single Leg Lateral Raises  (Weight optional)
Split Squat - L
Single Leg Curls (Weight optional)
Split Squat - R
 
Part B - 45 on, 15 off - 2 rounds
Scissors 
Squat Pulse
Plank 
Jump Rope
 
Finisher
Tick Tock (Optional band around ankles) - 50 reps (L + R=1)
 
Want a walk through of each move?  Watch the video below!
 
 
Day 3 – Circuit
Part A - Complete 10 reps per movement & complete 4 rounds with limited to no rest b/w rounds & exercises
 
Squat to Over Head Press (Weight or Banded)
Chair Dip
Bear Crawl Knee Taps
Shoulder Taps
Lunge Jumps or Skiers
Plank - 45 seconds
 
Extra Credit
Complete 4 sets of 10 reps for the following superset; rest 1-minute between sets. Use bands/weight or household objects as resistance.
 
Bent over Row 
Bicep Curl
 
Want a walk through of each move?  Watch the video below!
 
 
Day 4 - SAQ
Speed, Agility & Quickness – 30 on 30 off each exercise; 6 total rounds
 
Up Down to High Knees (complete 4 high knees then back to the up down)
Kneeling to Lunge
Tube Walk to Jump
Downward Dog to Push-up
 
Finisher
5 Minute Plank; Every time you break, 20 (L+R=1) Tick Toks (Optional Band around ankles)
 
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 Up Downs – Followed by 30 seconds of Mountain Climbers
8 Lunge Pulse to Jumping Lunge (Jump to alternate legs, pulse and jump back to other leg) L+R=1 – Followed by 30 seconds of walking lunges
8 Bear Crawl Feet Taps – Followed by 30 seconds of Step ups or Banded Tick Tocks
8 Reverse Lunge to High Knee – Followed by 30 seconds of Glute bridges
 
Want a walk through of each move?  Watch the video below!