WEEK 1
DAY 1 : STRENGTH
WHAT DO YOU NEED?
1 Dumbbell (6 - 8 KG) 2 Dumbbells (8 KG)
Yoga Mat
Timer (you can use your phone)
EXERCISE
WEIGHT GUIDE
SETS
REST TIME/SET
8/8 Single Arm Row
8/8 Single Arm Floor Press
6 - 8 KG
6 - 8 KG
3
90 secs
8 Goblet Squat Hold 3 secs
6 - 8 KG
8/8 Split Stance Romanian Deadlifts
8 KG x 2
3
90 secs
8/8 Plank Pull Throughs
8/8 Russian Twists
6 KG
6 KG
3
No Rest
DAY 2 : CONDITIONING
WHAT DO YOU NEED?
1 Dumbbell (4 KG)
2 Dumbell (6 KG)
Yoga Mat
Circuit Timer
Today's workout is a 15- minute circuit training. You will perform 5 exercises below for 4 rounds with one minute rest each round.
2. Half-Kneeling Woodchop Left
4 KG x 1
30 secs
Bodyweight
30 secs
5. Skaters
Bodyweight
30 secs
-repeat 4 rounds-
EXERCISE
WEIGHT GUIDE
WORK TIME
REST
1. Half-Kneeling Woodchop Right
4 KG x 1
30 secs
10 secs
10 secs
10 secs
30 secs
10 secs
DAY 3 : STRENGTH
WHAT DO YOU NEED?
2 Dumbbell (4 KG, 6 KG, 8 KG)
Yoga Mat
Timer (you can use your phone)
EXERCISE
WEIGHT GUIDE
SETS
REST TIME/SET
10 Tricep Extensions
4 KG x 2
8 KG x 2
4 KG x 2
3
90 secs
8/8 Bulgarian Split Squats
6 KG x 1
Bodyweight
10/10 Fire Hydrants
Bodyweight
3
90 secs
Bodyweight
20 Toe Touches
Bodyweight
Bodyweight
3
No Rest
WEEKLY CHECK-INS
Where in your body holding tension? Maybe around your neck and shoulders from sitting in front of a computer for too long? Maybe your hips from walking to work?
We often unconsciously hold tension throughout the day. Tune in more often within and connect with your body. Where in your body is holding the most tension? Let's try to be more aware of it. The next time you feel it coming up...just let it go.
WEEK 2
DAY 1 : STRENGTH
WARM UP
8/8 Bird-Dog 8/8 Fire Hydrants
8 Hyperextensions 8 Divebombs
8/8 Deadbug 8 Cuban Prone Press
DAY 2 : CONDITIONING
WARM UP
8/8 Bird-Dog 8/8 Fire Hydrants
8 Hyperextensions 8 Divebombs
8/8 Deadbug 8 Cuban Prone Press
Today's workout is a circuit format.
CARDIO > STRENGTH 1 > CARDIO > STRENGTH 2 > CARDIO
WEEK 3
DAY 1 : STRENGTH
WARM UP
8/8 Bird-Dog 8/8 Fire Hydrants
8 Hyperextensions 8 Divebombs
8/8 Deadbug 8 Cuban Prone Press
DAY 2 : CONDITIONING
WARM UP
8/8 Bird-Dog 8/8 Fire Hydrants
8 Hyperextensions 8 Divebombs
8/8 Deadbug 8 Cuban Prone Press
Today's workout is a circuit format.
CARDIO > STRENGTH 1 > CARDIO > STRENGTH 2 > CARDIO