WEEK TWO: Workout One
WARMUP
1 set:
• Table Rockers x 10
• Mountain Climber Stretch x 10 (five times on each leg)
• Band dislocates x 10 *use your red band
Videos for Reference:
TABLE ROCKERS
MOUNTAIN CLIMBER STRETCH
BAND DISLOCATE
CORE
3 sets:
• Tuck V-Ups x 10
• Glute Bridges x 10
• Bird Dogs x 10/side
Rest 30 seconds between sets
NOTE: In the Bird Dog video they are using a band, you do NOT need a band for this exercise.
Videos for Reference:
ASSISTED TUCK V-UPS
GLUTE BRIDGES
BIRD DOGS
LEGS
4 sets:
• Squat into step back lunge x 30seconds
• Curtsy Lunges x 30 seconds
• Mountain Climbers x 30seconds
Rest 30seconds between each round
Videos for Reference:
SQUAT + STEP BACK LUNGE
CURTSY LUNGE
MOUNTAIN CLIMBERS
DIP + PULL-UP STRENGTH
6 rounds:
• Plank hold x 10sec
• Push-Up Negative x 1 // Take 5sec to lower from top to bottom
*Complete both exercises in a row.
Rest 30-40 seconds between each round.
Videos for Reference:
PLANK HOLD > PUSH-UP NEGATIVE
FLEXIBILITY
2 sets:
• Mountain Climber Stretch x 90seconds
• Scorpion Chest Stretch x 90 seconds
Videos for Reference: