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Strength & Conditioning, General Fitness, Mobility, Functional TrainingProgram Length: 16 weeks (4 months)
3 days of full body strength training circuits (Monday, Wednesday, Friday)
2 days of cardio or full body intervals + mobility work (Tuesday, Thursday)
2 days of active recovery work (Saturday, Sunday)
Workouts are able to be switched to different days, on your own specific profile, if you’d like to move days around!
ADD IN extra walks throughout the week to enhance all the amazing health benefits of moving our bodies!
Programs are progressed every 4 weeks!
What you need:
1 set of lighter dumbbells
1 set of heavier dumbbells
Your bodyweight
7 sessions per week
Must use App app to view and log training
Program Training
A
Lying Deep Core Holds
1 x 5 @ 5
Prep
B
Warm Up 11
1 Round: 1. 5. each x Dead Bug 2. 10 x DL Glute Bridge 3. 3 each x Lying 90/90 Hip Turns 4. 3 each x Kneeling Leg Out Reach Under.+ Up 5. 3 each x HK Hip Flexor + Lizard Rocks 2 Rounds: 1. 20 x DL Pogo Jumps 2. 20 second x DL Wall Sit 3. 20 seconds each x Elevated SL Soleus Hold
C1
DB/KB Single Arm Push Press
4 x 5
C2
Heels Elevated KB/DB Full Rack Squat
4 x 10
C3
DL ISO Glute Bridge DB Floor Press
4 x 10
D1
2 DB/KB RDL
3 x 12
D2
3 pt. DB/KB Row
3 x 12
D3
Half Kneeling KB/DB Windmill
3 x 5
Core Finisher
E
Core Finisher 3
2 Rounds: 1. 20 seconds x Bent Knee Hollow Hold 2. 20 seconds x Bent Knee Copenhagen - on floor (10 seconds each side) 3. 20 seconds x Lying Toe Touches *rest 30-60 seconds & repeat
F
Walk
G
Legs Up On Wall Breathing
Conditioning
A
Cardio Interval 1
20-30 minutes (modify to time you have available) 1 ROUND: 1. 50 jump ropes or 50 jumping jacks 2. 20 steps each, each side x KB/DB Suitcase March *moving or march in-place if limited to space 3. 20 each x SL Alternating Plate Hops - Quick *using plate/short box/or simply the ground: go at a pace you can manage and be balanced with 4. 12 x Straight Arm Plank Knee Drops *core engaged *rest 30-90 seconds between rounds
Recovery
B
Mobility Circuit 8
1 Round x 15-30 seconds each (more or less if needed - skip if anything causes pain) 1. Lying SL Knees to Chest Stretch 2. Banded 4-way Hamstring + Quad Stretch 3. Lying 90/90 Hip Turns 4. Child's Pose + 3-way Reach 5. Banded Cat/Cow (with or without band) 6. Kneeling Leg Out Reach Under + Up 7. BW Jefferson Curl + Toe Touch
Prep
A
Warm Up 6
1 Round: 1. 3 each x Dead Bugs 2. 3 x DL Glute Bridge 3. 3 x Cat-Cow 4. 3 each x Kneeling Leg Out T-Spine Reach Under + Up 5. 3 each x 90/90 Hip Flips 6. 20 seconds High Knees
B1
Goblet Staggered Stance Squat to Forward Lunge
3 x 8
B2
Glute Bridge Walkouts
3 x 5
B3
TK SA OH Press + Rotation
3 x 8
C1
Kb/Db Pullover - on ground
3 x 12
C2
Low DB/KB Cossack Shifts
3 x 12
D1
OH KB/DB Alternating Straight Leg Lowers
3 x 12
D2
Quadruped Shoulder Taps
3 x 12
A
Cardio
Recovery
B
Mobility Circuit 8
1 Round x 15-30 seconds each (more or less if needed - skip if anything causes pain) 1. Lying SL Knees to Chest Stretch 2. Banded 4-way Hamstring + Quad Stretch 3. Lying 90/90 Hip Turns 4. Child's Pose + 3-way Reach 5. Banded Cat/Cow (with or without band) 6. Kneeling Leg Out Reach Under + Up 7. BW Jefferson Curl + Toe Touch
Prep
A
Warm Up 5
1 Round: 1. 5 each x Dead Bugs 2. 5 x Banded DL Glute Bridge 3. 5 x Cat-Cow 4. 5 each x TK Hip Circles - Pushing into Wall 5. 5 each x Kneeling Leg Out T-Spine Reach Under + Up 6. 5 each x SLDL + Hip Airplane 7. 20 seconds High Knees 8. 20 each side x SL Pogo Jumps (push ground, pull toes to shin)
Strength/Power
B
Strength Interval 1
3-5 rounds, 1 minute rest between rounds: 1. 10 x KB/DB Swings *core engaged, squeeze glutes + hamstrings on way up 2. 10 x Yoga Push Ups *if challenging/low back dips - elevate hands or knees on ground for push up if needed 3. 20 steps F + B x 2 KB/DB OH Carry (in-place march if needed due to limited space) *strong core, reach weight overhead 4. 3 each side x 1 KB/DB Lunge Matrix *forward + lateral + reverse = 1 rep 5. 5 each side x 2 KB/DB Alternating Gorilla Rows (from ground) *athletic stance, hips back, bend knees, chest parallel to ground, row weight up 6. 10 each side x Banded Side Plank Abductions (knee bent)
C
Legs Up On Wall Breathing
A
Cardio
Recovery
B
Mobility Circuit 5
1-2 Rounds: go slow, deep breathes, relax *think about doing 5 reps (each side/each way) or about 30-60 seconds each movement *if you need to spend less or even more time depending on your schedule - just do what works best for you :) *can be done before/after workout or anytime during the day when it works best for you 1. Lying 90/90 Turns 2. Side-Lying Windmill 3. Lying Hamstring Pumps/Floss 4. Child's Pose + 3-Way Reach 5. HK BW Groin Shifts
A
Walk
