Uplift Parents - Phase 2
Jessica Lucero, Uplift programs
Strength & ConditioningWe created Uplift Parents for busy parents with a lot of priorities.
Our Phase 1 program was to get you back into the routine of workout out with short workouts designed with your life & your goals in mind.
This Phase 2 program is much more! We are putting a priority on strength along with conditioning training.
We will incorporate 1-3 strength exercises followed by a 8-30 minute cardio workout each day.
This program will require equipment — barbells, dumbbells, kettlebells, etc. so use your own or you can take the program to a gym somewhere!
Remember — have fun, give yourself some grace, and do your best.
A
Back Squat*
3 x 10
Circuit
B
10-min EMOM (every minute on the minute): 10 Goblet Squats 10 Sit ups *Complete the given exercises within the minute and use the remainder of the time to rest. If you're not able to complete the given exercises within the minute, take a minute off and restart at the next interval.
A
Bench Press*
3 x 10
B
Bent Over DB Row*
4 x 10
Circuit
C
3 rounds for max reps: :30s Squat Jumps :30s rest :30s Push ups :30s rest :30s Reverse Crunches :30s rest :30s DB Push Press :30s rest
A
Overhead Squat*
4 x 5
Circuit
B
12-min AMRAP (as many rounds as possible): 20 Russian Twists (10 each side) 15 DB Power Cleans 10 Burpees
A1
Barbell Lunge*
3 x 20
A2
DB Curls*
3 x 20
A3
DB Tricep Extension*
3 x 10
B
Run
A
Push Press*
3 x 10
B
Pull-Up*
3 x 5
Circuit
C
10-9-8-7-6-5-4-3-2-1: Box Jumps Sit ups KB Swings
Jessica Lucero
USAW level two, National coach, National champion, American record holder, 4x USA World Team member, 2019 Pan American Games team USA member & 2019 Pan American Championship bronze medalist. Jessica puts an emphasis on coaching the whole person not just the athlete and is one of the best, helping hundreds of athletes to reach their potential in the sport of Olympic Weightlifting.
Blake Barnes
Former college football player, strength and conditioning coach at ECU and Stanford University, competed in 6 National Championships and 6 American Open Finals, 2016 PWA record holder in the Snatch. Now a full time gym owner, weightlifting coach and dad to a 2 year old.
This is THE training plan for the busy mother who is looking for training plan that they can stick to... and one that actually gets results!
Get Uplift Parents - Phase 2
