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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.
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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


Exercise

Cat/Cow
3 Direction Childs Pose
Thread The Needle
- 1 Round


reps

5
5-10
​4 per side
Toe Touch to Deep Squat
Floor Sweeps
- 2 Rounds
3-5

​5-10 per side

Workout #1


Exercise

Reps


Box Squat - DB or Band 
8-12 per side

Single Arm Row - DB or Band 
8-12
Glute Bridge
8-12

Chest Press - DB or Band 
8-12
Shoulder Taps
10 per side
Repeat Circuit 2-4 Rounds

Workout #2


Exercise

Reps


Split Squat - DB or Band 
6-10 per side
Band Straight Arm Press Down
8-12 
Deadlift - DB or Band 
8-12
Chest Fly - DB or Band 
8-12
Bird Dog
6-10 per side
Repeat Circuit 2-4 Rounds

Workout #3


Exercise

Reps


Sumo Squat - DB or Band 
8-12
Superman
8-12
Side Lunge - DB or BW 
6-10 per side
Overhead Press - DB or Band 
8-12
Side Hip Raise
6-10 per side
Repeat Circuit 2-4 Rounds

Access Workouts For Weeks 3 & 4

Weeks 3 & 4

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