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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.
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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

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
Repeat 2 Rounds

Workout #1


Exercise

Reps


Front Squat - DB or Band 
8-12 reps
Bent Over Row - DB or Band 
8-12
Kickstand Glute Bridge
6-10 reps per side
Alternating Arm Chest Press - DB or Band 
8-12 per side
Bear Climber
6-10 per side
Repeat 2-4 Rounds

Workout #2


Exercise

Reps


Reverse Lunge - DB or Band 
6-10 per side
Band Lat Pulldown
8-10
Kickstand Deadlift - DB or Band 
6-10 per side
Kneeling Alternating Arm Shoulder Press - DB or Band 
8-12
Dead Bug
6-10 per side
Repeat 2-4 Rounds

Workout #3


Exercise

Reps


Sumo Squat With Heel Raise
8-12
Band Pull Apart
8-12
Side Lunge With Balance Hold
6-10 per side
Straight Arm Shoulder Raise - DB or Band 
8-12
Side Plank Reach High and Under
6-10 per side
Repeat 2-4 Rounds

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Access Workouts For Week 5 & 6

Weeks 5 & 6
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  • Home
  • About
  • Services
    • Personal Training
    • Online Training
    • Moderation 365
    • Keep It Simple Strength
    • Small Group Circuit Training
    • Yoga
    • Links
    • Waiver
  • Blog