Curl to Press * 30
Push-Up * 30
Tricep Extension* 20
~Finisher~ Jumping Jacks * 30
1 Minute Break
Squats * 30
Squat to Reverse Lunge * 30
Donkey Kick * 15 per side
~Finisher~ Hip Thrust * 30
1 Minute Break
Burpees * 20
Mountain Climbers * 50
Tuck Jacks * 15
Flutter Kicks * 50
3 Minute Cool-down Stretch
Squats * 15
Jump Squats * 15
Lunges * 20
Jumping Jacks * 20
1 Minute Break
V-Ups * 10
Tuck Jacks * 10
Leg Circles * 10 (L/R)
Jumping Jacks * 20
1 Minute Break
Tricep Dips * 10
Squat Punches * 40
Archers w/Weights * 10 (L/R)
Jumping Jacks * 20
3 Minute Cool-down Stretch
We will use Thursday each week to recover and allow our bodies to rest, providing a great setup for an awesome Friday workout. We will also rest on Sundays 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!
Meeting Information:
Meeting ID – 843 7809 3152
Passcode – 934867
A workout circuit will be sent to you directly via your preferred method of communication.
***Please send me photographic evidence of your current weight, video is preferred.
Bent Over Row * 15
Push-Ups * 20
Renegade Row * 15
Curl to Press * 30
~Finisher~ Flutter Kicks * 1:00
1 Minute Break
Dumbbell Staggered Squat * 15 per side
Curtsy Lunge (Alt L to R, Single Count) * 30
Romanian Dead Lift * 20
Squat Walk * 10 Steps Left, 10 Steps Right x 2
~Finisher~ Flutter Kicks * 1:00
2 Minute Break
Plank Jack * 30
Plank Twist * 40
Alternating Toe Touch (L/R) * 30
Supermans (L/R) * 30
~Finisher~ Flutter Kicks * 1:00
3 Minute Cool-down 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
Standard Burpees or Modified Burpees * 15
Skaters * 30
Squats (Mix it in sets of 5 with variations on foot placement and depth) * 45
Reverse Lunge to Knee Thrust (30 L/ 30 R) * 60
Jumping Jacks * 75
1 Minute Break
Jumping Jacks * 75
Reverse Lunge to Knee Thrust (30 L/ 30 R) * 60
Squats (Mix it in sets of 5 with variations on foot placement and depth) * 45
Skaters * 30
Standard Burpees or Modified Burpees * 15
2 Minute Break
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