Week 1
Week 1 consists of 3 workouts AND 2x 20+ minute walk/runs on none workout days. Pace should be easy enough to carry on a conversation. Below each workout is a video for references on all the exercises. Take a look and if there’s still questions, let me know!
Workout #1
1a) BW Squats: 2 sets of 10
Rest 30 seconds
1b)Glut bridges 2 sets of 10
Rest 90secs before beginning next set
Rest 90secs before next exercises
2a) Split squats: 2 sets of 8
Rest 30 seconds
2b)Bird dogs: 2 sets of 20 seconds
Rest 90secs before beginning next set
Rest 90secs before next exercises
3a) Elbow plank: 2 sets of 15 sec
Rest 30 seconds
3b) Side planks: 2 sets of 10 sec each side
Rest 30 seconds
3c) Mountain climbers: 2 sets of 20 sec
Rest 90secs before beginning next set
Rest 90secs before next exercises
Workout #2
1a) Push-ups 2 sets of 10
Rest 30 seconds
1b) “Y” holds 2 sets of 20sec
Rest 90secs before beginning next set
Rest 90secs before next exercises
2a) Shoulder taps 2 sets of 20s
Rest 30 seconds
2b) BW Good mornings: 2 sets of 8
Rest 90secs before beginning next set
Rest 90secs before next exercises
3a) Single leg RDLs: 2 sets of 8 each leg
Rest 30 seconds
3b) Leg lifts: 2 sets of 10
Rest 90secs before beginning next set
Rest 90secs before next exercises
Workout #3
1a) Jumping Jacks 2 sets 20sec
Rest 30 seconds
1b) Plank to push up: 2 sets of 20sec
Rest 90secs before beginning next set
Rest 90secs before next exercises
2a) Flutter kicks 2 sets of 20s
Rest 15 seconds
2b) Opposite hand to foot alternating: 2 sets of 20s
Rest 90secs before beginning next set
Rest 90secs before next exercises
3a) Burpees : 2 sets of 15
Rest 30 seconds
3b): Speed squats 2 sets of 20sec (do as many squats as you can)
Rest 90secs before beginning next set