Week 3
Exercise shake-up! New exercises, new videos. We’re also mixing up or walk/run routine. As the workouts increase, so does our cardiovascular work… 30 minutes 2x a week. I’d love for you to have more specific workouts for these, so message or email me and I’ll get you something more personalized.
Workout #1
1a) Walking lunges: 3 sets of 10 on each leg.
Rest 30 seconds
1b)Single leg pop ups3 sets of 8 each side
Rest 60secs before beginning next set
2a) Squats: 3 sets of 15 – Hold a household object that weights 5lb-10lbs while doing squats.
Rest 30 seconds
2b) Wall sit 3 sets of 20 seconds
Rest 60secs before beginning next set
3a) Hands to sky: 3 sets of 30 sec
Rest 30 seconds
3b) Squat and press: 3 sets of 10, pressing the weight from before overhead
Rest 30 seconds
3c) Push up position, Opposite knee to elbow: 3 sets of 30 sec
Rest 60secs before beginning next set
Workout #2
1a) Plank to push up: 3 sets of 20 sec
Rest 20 seconds
1b) “Y” holds (on stomach) 3 sets of 20 sec
No rest
1c) “I” holds 3 sets of 20 sec
Rest 60secs before beginning next set
2a) Good mornings: 3 sets of 10- Hold a household object that weights 5lb-10lbs while them.
Rest 30 seconds
2b) Plank Alternating feet: 3 sets of 12
Rest 30 seconds
Rest 60secs before beginning next set
-Push up circuit-
Start on the floor. Do as many push-ups as possible (from knees if needed). Then move to an elevated postion (stairs or counter), and do 30 seconds more of push ups. Repeat 2 times.
Rest 60secs before beginning next set
Workout #3
1a) Shoulder taps 3 sets 20sec
Rest 15 seconds
1b) Plank with reach: 3 sets of 20sec
Rest 15 seconds
1c) Dead bugs 3 sets of 20s
Rest 60secs before beginning next set
2a) Inch worms 3 sets of 8
Rest 15 seconds
2b) Plank twists (turning hips slowly side to side, trying to touch the ground : 3 sets of 20s
Rest 60secs before beginning next set
3a) Jump rope: 3 sets of 30sec
Rest 15 seconds
3b): Speed step-ups 3 sets of 20sec each leg (using stairs)
Rest 15 seconds
3c) Jump rope sets 30sec
Rest 60secs before beginning next set