Photo Credit: Chad McNeeley
Welcome to Week 3 & 4!
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
Exercise |
Reps |
|
Cat/Cow
Lunge With a Simple Twist Bear to Downward Dog Wall Bridge (Block optional) |
5-10
3-5 per side 5-10 10 |
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Repeat 2 Rounds
Workout #1
Exercise |
Reps |
|
Front Squat - DB or Band
|
8-12 reps
|
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Bent Over Row - DB or Band
|
8-12
|
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|
Kickstand Glute Bridge
|
6-10 reps per side
|
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Alternating Arm Chest Press - DB or Band
|
8-12 per side
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Bear Climber
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6-10 per side
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Repeat 2-4 Rounds
Workout #2
Exercise |
Reps |
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Reverse Lunge - DB or Band
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6-10 per side
|
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Band Lat Pulldown
|
8-10
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Kickstand Deadlift - DB or Band
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6-10 per side
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Kneeling Alternating Arm Shoulder Press - DB or Band
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8-12
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Dead Bug
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6-10 per side
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Repeat 2-4 Rounds
Workout #3
Exercise |
Reps |
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Sumo Squat With Heel Raise
|
8-12
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Band Pull Apart
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8-12
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Side Lunge With Balance Hold
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6-10 per side
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Straight Arm Shoulder Raise - DB or Band
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8-12
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Side Plank Reach High and Under
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6-10 per side
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Repeat 2-4 Rounds
