Programming (Week September 7th, 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 
Get outside!  – Pick the nicest day in terms of weather
Set the clock for 20-minutes and repeat the following:
 
1-minute walking
1-minute jogging
30 seconds running
 
Skill Work – Pushups 
Complete 10 sets of 10 reps resting only as needed (100 Total reps)
 
Start using a variation that is most difficult for you and get as many reps as possible and then switch to a variation that allows you to hit all 10 sets of 10
 
I.E – Standard, Kneeling, Hand Release,Cobra Pushes, Wall
 
Want a walk through of each move?  Watch the video below!
 
 
Day 2 
Legs on Fire - Complete 5 rounds for time ouch
 
20 Air Squats
20 Lunges L+R = 2
20 Jumping Lunges L + R = 2
10 Jack Squats
 
Core/Shoulder Finisher 
Hold a Pushup Plank to failure x 3 rounds – rest 30 seconds between efforts
 
Want a walk through of each move?  Watch the video below!
 
 
Day 3
EMOM = Every Minute on The Minute
 Continue the below until you fail, start with 1 rep per minute per exercise and increase by 1 each round ex: 1st round 1 rep, 2nd round 2 reps, 3, 4, 5 etc. It will feel easy the first couple of minutes, but you slowly lose your rest and it gets tough quick.
 
Minute 1 – Pushups – Start with the hardest variation you can do and change as needed (Regular, Kneeling, Hand Release, Cobra, Wall)
Minute 2 – V-ups or Crunches 
 
Want a walk through of each move?  Watch the video below!
 
 
Day 4 
Full-Body Strength – Max effort in the time listed below at a controlled pace, try and go as long as possible without breaking
 
Complete the following exercises for 3 rounds total, going to get tough. Do your best to keep moving, breathe and find a slow and controlled pace
 
Bear Crawl Hold – 1 minute, hold as long as you can break and return back to the hold ASAP
Reverse Lunge to High Knee – Right Leg – 1 minute
Controlled Up Down  – 1 minute 
Reverse Lunge to High Knee – Left – 1 minute
Plank Side to Side Bunny Hops – 1 minute
Rest 1-minute
Core & Cardio – Complete 4 rounds of the following 
Hollow Hold 30 secs 
Jump Rope 30 secs
Rest 30 seconds 
 
Want a walk through of each move?  Watch the video below!
 
 
Day 5 
As many rounds as possible – AMRAP – Couplet 1
12-minute AMRAP
Ice Skaters – 25 reps
Squat Hold – 30 seconds
 
As many rounds as possible – AMRAP – Couplet 2
12-minute AMRAP
Front and back bunny hops – 25 reps
Superman Pushups – 10 reps
 
Want a walk through of each move?  Watch the video below!