Photo Credit: Chad McNeeley
Welcome to Week 5 & 6!
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
Kickstand Hip Rock |
5-10
3-5 per side |
|
|
|
Plank to Downward Facing Dog
Half Kneeling Hip Flexor Stretch to Half Split |
5-10
3-5 per side |
|
|
2 Rounds
Workout #1
Exercise |
Reps |
|
Tempo Squat - Band or DB (*follow Band demo)
|
8-12
|
|
|
Dumbbell Plank Hold Single Arm Row or Band Single Arm Row In Lunge Hold
|
8-12
|
|
|
|
Single Leg Glute Bridge
|
6-10 per side
|
|
|
Single Arm Chest Press - DB or Band
|
8-12
|
|
|
|
Slow Mountain Climber
|
6-10 per side
|
|
2-4 Rounds
Workout #2
Exercise |
Reps |
|
Step Ups - DB or BW
|
6-10 per side
|
|
|
|
Exercise Band 1/2 Kneeling Single Arm Lat Pulldown
|
8-12
|
|
|
Single Leg Deadlift - DB or Band
|
6-10 per side
|
|
|
|
Push-up
|
8-12
|
|
|
Leg Lifts
|
6-10 per side
|
|
2-4 Rounds
Workout #3
Exercise |
Reps |
|
Single Leg Sit to Stand or Modified
|
6-10 per side
|
|
|
|
Alternating Arm Bent Over Row - DB or Band
|
6-10
|
|
|
|
Side Lunge to Reverse Lunge
|
6-10 per side
|
|
|
Bicep Curl to Overhead Press - DB or Band
|
8-12
|
|
|
|
Side Hip Raise with Leg Lift
|
6-10 per side
|
|
2-4 Rounds
