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Week 8: Day 7 – Cardio

It’s Day #8 of week 7!

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit.

Please note that this circuit has been updated!

 

3 Minute Stretch

Making a switch from the ’round’ format, today we attack cardio with a pyramid setup. We will start with a small number of reps, incrementally increasing to a higher number before taking a short break. After the break, we will start at the top of the pyramid and work our way back down to a lower number. We will close the show with pyramid abs following the same pattern as the cardio segment.

Warm Up – :30 Jump Rope or Mock Jump Rope

Pyramid Ascent

Standard Burpees or Modified Burpees * 30

Skaters * 46

Squats  (Mix it in sets of 6 with variations on foot placement and depth) * 60

Reverse Lunge to Knee Thrust (40 L/ 40 R) * 80

Jumping Jacks * 100

1 Minute Break


Pyramid Descent

Jumping Jacks * 100

Reverse Lunge to Knee Thrust (40 L/ 40 R) * 80

Squats  (Mix it in sets of 6 with variations on foot placement and depth) * 60

Skaters * 46

Standard Burpees or Modified Burpees * 30

2 Minute Break


Abdominal Pyramid Challenge

There is no break between ascending and descending the pyramid. Upon reaching the peak, you should immediately challenge yourself to work back to the start. The goal is to push your abs to the limit and succeed in activating the entire abdominal wall including the obliques, upper & lower abs.

V-Up * 15

Reverse Crunch * 30

Russian Twist with Dumbbell or Medicine Ball * 50

Flutter Kicks * 70

Russian Twist with Dumbbell or Medicine Ball * 50

Reverse Crunch * 30

V-Up * 15

3 Minute Cool-down Stretch

Week 8: Day 5 ~ Team Streamin’

Saturday Streams are at 9am Central Time Weekly

Today we flex full body!

3 MINUTE STRETCH

ROUND 1 

Curl to Press * 30

Push-Up * 30

Tricep Extension* 20

~Finisher~ Jumping Jacks * 30

1 Minute Break


ROUND 2

Squats * 30

Squat to Reverse Lunge * 30

Donkey Kick * 15 per side

~Finisher~ Hip Thrust * 30

1 Minute Break


ROUND 3

Burpees * 20

Mountain Climbers * 50

Tuck Jacks * 15

Flutter Kicks * 50

3 Minute Cool-down Stretch

Week 8: Day 4 – Move Your Body

Today is all about full body movement!

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit.

 

3 Minute Stretch

Round 1 * 2 (Do these twice)

Squats * 15

Jump Squats * 15

Lunges * 20

Jumping Jacks * 20

1 Minute Break


Round 2 * 2 (Do these twice)

V-Ups * 10

Tuck Jacks * 10

Leg Circles * 10 (L/R)

Jumping Jacks * 20

1 Minute Break


Round 3 * 2 (Do these twice)

Tricep Dips * 10

Squat Punches * 40

Archers w/Weights * 10 (L/R)

Jumping Jacks * 20

3 Minute Cool-down Stretch

Week 8: Day 1 – Ante Up!

Hey #fitfam, welcome to Week 7! I am so excited to see the results down the stretch. We have established a consistent routine of exercise and recovery…keep going!

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit.

***Please send me photographic evidence of your current weight, video is preferred.

 

3 Minute Stretch

Round 1 

Bent Over Row * 20

Push-Ups * 25

Renegade Row * 20

Curl to Press * 35

~Finisher~ Flutter Kicks * 1:30

1 Minute Break


Round 2

Dumbbell Staggered Squat * 20 per side

Curtsy Lunge (Alt L to R, Single Count) * 50

Romanian Dead Lift * 30

Squat Walk * 15 Steps Left, 15 Steps Right x 2

~Finisher~ Flutter Kicks * 1:30

2 Minute Break


Round 3

Plank Jack * 50

Plank Twist * 70

Alternating Toe Touch (L/R) * 40

Supermans (L/R) * 30

~Finisher~ Flutter Kicks * 1:30

3 Minute Cool-down Stretch

Week 7: Day 7 – Cardio

It’s Day #7 of week 7!

Don’t forget to check into the group on Facebook and give your feedback on today’s circuit.

Please note that this circuit has been updated!

 

3 Minute Stretch

Making a switch from the ’round’ format, today we attack cardio with a pyramid setup. We will start with a small number of reps, incrementally increasing to a higher number before taking a short break. After the break, we will start at the top of the pyramid and work our way back down to a lower number. We will close the show with pyramid abs following the same pattern as the cardio segment.

Warm Up – :30 Jump Rope or Mock Jump Rope

Pyramid Ascent

Standard Burpees or Modified Burpees * 30

Skaters * 46

Squats  (Mix it in sets of 6 with variations on foot placement and depth) * 60

Reverse Lunge to Knee Thrust (40 L/ 40 R) * 80

Jumping Jacks * 100

1 Minute Break


Pyramid Descent

Jumping Jacks * 100

Reverse Lunge to Knee Thrust (40 L/ 40 R) * 80

Squats  (Mix it in sets of 6 with variations on foot placement and depth) * 60

Skaters * 46

Standard Burpees or Modified Burpees * 30

2 Minute Break


Abdominal Pyramid Challenge

There is no break between ascending and descending the pyramid. Upon reaching the peak, you should immediately challenge yourself to work back to the start. The goal is to push your abs to the limit and succeed in activating the entire abdominal wall including the obliques, upper & lower abs.

V-Up * 15

Reverse Crunch * 30

Russian Twist with Dumbbell or Medicine Ball * 50

Flutter Kicks * 70

Russian Twist with Dumbbell or Medicine Ball * 50

Reverse Crunch * 30

V-Up * 15

3 Minute Cool-down Stretch

Week 7: Day 6 – Rest/Recovery

Hey #fitfam! On Sundays, we will rest/recover and focus on

proper eating and using the right supplements.

 

We use Sundays each week to recover and allow our bodies to rest, providing a great setup for an awesome Monday workout. We also rest on Thursdays with a goal of balance between consistent activity and periods of recovery which will help avoid overuse and injuries. This is a marathon, not a sprint, we will all finish together so be patient with the process.

Today is a great day to meditate and focus on you!