Photo Credit: Chad McNeeley
Welcome to Week 1 & 2!
Begin your workout with the warm-up circuit(s) to prepare your body by increasing blood flow which warms up the tissues and improves range of motion. This will help you move optimally and help prevent injury. I highly recommend that you don't skip this important step.
There is one warm-up that you will repeat for all three workouts.
After you complete the warm-up, move onto the strength circuit. Each workout should take 15-30 minutes to complete.
Begin your workout with the warm-up circuit(s) to prepare your body by increasing blood flow which warms up the tissues and improves range of motion. This will help you move optimally and help prevent injury. I highly recommend that you don't skip this important step.
There is one warm-up that you will repeat for all three workouts.
After you complete the warm-up, move onto the strength circuit. Each workout should take 15-30 minutes to complete.
Warm-Up
ExerciseCat/Cow
3 Direction Childs Pose Thread The Needle - 1 Round |
reps5
5-10 4 per side |
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Toe Touch to Deep Squat
Floor Sweeps - 2 Rounds |
3-5
5-10 per side |
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Workout #1
Exercise |
Reps |
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DB or Band Box Squat
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8-12 per side
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SA DB or Band Row
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8-12
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Glute Bridge
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8-12
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DB or Band Chest Press
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8-12
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Shoulder Taps
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10 per side
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Repeat Circuit 2-4 Rounds
Workout #2
Exercise |
Reps |
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DB or Band Split Squat
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6-10 per side
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Band Straight Arm Press Down
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8-12
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DB or Band Deadlift
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8-12
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DB or Band Chest Fly
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8-12
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Bird Dog
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6-10 per side
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Repeat Circuit 2-4 Rounds
Workout #3
Exercise |
Reps |
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DB or Band Sumo Squat
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8-12
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Superman
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8-12
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DB or BW Side Lunge
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6-10 per side
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DB or Band OH Press
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8-12
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Side Hip Raise
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6-10 per side
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Repeat Circuit 2-4 Rounds
