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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.
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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
​
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

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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