Programming (Week October 26th, 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 setup; A lot of volume here. Chip away at these large rep counts. Take rest as needed but try and push yourself and get right back to it.
 
Jumping Jacks (200 reps) Or Single Leg Glute Bridge (100 reps per leg)
Squats (100 reps)
Push ups- Any Variation (100 reps)
Reverse Crunch (100 reps)
Mountain Climbers (100 reps, L+R=1)
Plank - (2 minutes total)
 
Part B - Extra Credit
Curl to Tricep Extension  (50 reps)
 
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 or Not Weighted) Single Leg Reaches - Strength
Glute Bridge (weighted) - Strength
High Knees or jog in place - Cardio
 
Upper Body
Kneeling Shoulder Press (Weighted) - Strength
Floor Press (weighted or household item) - Strength
Elevated Glute Bridge - Cardio
 
Lower Body & Core 
Front Rack Squats (Household Item or Weighted) - Strength
Weighted Crunch - Strength
ShoulderTaps - Cardio
 
Upper Body
Bicep Curl (weighted or household item) - Strength
Chair Dip - Strength
Mountain Climbers - Cardio
 
Extra Credit
100 Feet Elevated Crunches - 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
 
Up Downs
Squats
Push ups any variation 
Single Leg Glute Bridge - L
Push Up Plank
Single Leg Glute Bridge - R
 
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.
 
Single Leg Scaption - 5 reps on each leg 
Overhead Tricep Extension
 
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
 
High Knees
Mountain Climbers
Jump Rope
Flutter Kicks
Squat Jumps Or Tube Walks
 
Extra Credit
100 Russian Twists L+R=2
 
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 Squat Jump to single-leg land – Followed by 30 seconds of Squat Pulses 
 
8 Split Squat pulses  – Followed by 30 seconds of walking lunges
 
8 Downward Dog Push Up hold – Followed by 30 seconds of Bear Crawl Shoulder Taps
 
8 Knees to Squat Jump – Followed by 30 seconds of Reverse Crunch
 
Extra Credit
Get outside and walk! Lunch time after dinner, whenever you can. Go for at least 15-20 minutes or get out for 30+ :)
 
Want a walk through of each move?  Watch the video below!