Programming (Week September 28, 2020)

Step 1

Stretch BEFORE and AFTER each workout
(Hold each move for 30 seconds)
Downward dog
Walking Child’s Pose
Deep Squats
Lateral Lunges
Active Hamstring Stretch
Frankenstein
 
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 Time - Chip Away at this workout
50 Glute Bridges 
40 Sit Ups
30 Push-ups any variation (Regular, Kneeling, Hand Release, Cobra)
20 Up downs
10 Jump Squats
 
Want a walk through of each move?  Watch the video below!
 
  
Day 2-  Strength
4 rounds for quality 
Rear Legged Deadlift - Use bands, household object or weight that allows you to complete 10-15 reps
 (no weight or object complete all 4 rounds to failure) 
 
Superset with
Squat Pulses - 30 seconds 
Right Leg Lunge Pulse - 15 seconds
Left Leg Lunge Pulse - 15 seconds
 
Cardio Finisher
10-minute timer on the clock get as far as possible;
Complete 2 repetitions of each exercise first round then 4,6,8,10 etc. Increasing the reps by two each round you complete. No rest just working to get as far as you can in 10-minutes 😉
Exercises - High Knees & Mountain Climbers 
 
Want a walk through of each move?  Watch the video below!
 
  
Day 3
Have a friend that loves to workout? Join them in-person via zoom etc. for this one :)!
Team of 2 
50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-ups
No one cool enough to do it with you, just cut the rounds to 25. If working with a partner, you complete a round and rest while they complete a round. Have fun!
  
Want a walk through of each move?  Watch the video below!
 
  
Day 4
Lucky 7’s – 7 exercises, 7 reps, 7 Rounds – Complete all 7 rounds for time
Right plank – 7 seconds
Left plank – 7 seconds
Plank Jacks
Bear Crawl Shoulder taps
Tuck Jumps
Plyo Squat Touchdowns
Lateral Hops
 
Want a walk through of each move?  Watch the video below!
 
  
Day 5
1-minute work followed by 30 seconds rest; complete 4 rounds per exercise prior to moving on to the next exercise
Bounding Hops side to side
Lunge to Vertical Jump
Russian Twists
Alternating Shoulder Taps
Cardio Core Finisher
Cross Body Climbers 75 reps L+R=1
Every time you break 10 jumping jacks
 
Want a walk through of each move?  Watch the video below!