Week Seven - Upper Body Workout - Full Body Power & Strength
Full Body Power & Strength
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32m
Mobility/Stability
Thread the needle
Seated twist
Child’s pose
Circuit 1 - 4 sets - 16 reps - Dumbbells or Heavy Water Bottles
Hammer Curls
Bird Dog Row
Dumbbell Pullover
Lateral to Front Raise
Circuit 2 - 2 sets - 10 per side - Dumbbells or Heavy Water Bottles
Plank with arm raise
Rear delt flys (20 total)
Core Finisher - 1:30 min - Max Reps
X1 Russian Twists or Bicycle Crunches
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Week Seven - Full Body Workout - Full...
Warm Up
Pigeon Stretch
Figure 4 stretch
Quadruped Thoracic RotationHIIT Circuit - 40sec on | 20sec rest - 5 rounds
Squat Jacks or Squats
Bear Crawl hold with alt knee taps
Mountain Climbers
Jump Lunges or LungesFinisher - 1:30min - Max Reps
Crunches or Heel Taps -
Week Eight - Lower Body Workout - Ful...
Mobility/Stability
16 Bird Dogs
30 sec Side Reaches
30 sec -1min Garland Squat w/ side reachCircuit 1 - 4 sets - 12 reps - option to add backpack, dumbbell or bar
Weighted Reverse Lunges
Single Leg RDLs
Goblet Squats
Hip Thrusts - option to glute bridge depending on equipmentFinisher - 1...
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Week Eight - Upper Body Workout - Ful...
Mobility/Stability
Quadruped Scapular Retractions
Plank Shoulder Taps
High Knees with Overhead Weight PlateCircuit 1 - 4 sets - 12 reps - Dumbbells or Heavy Water Bottles - 1min rest in between sets - 30sec rest in between
Bicep to Hammer Curl
Pushups
Tricep Extensions
Shoulder PressCir...
