Week 1
4 weeks of a full body program, designed with my hybrid training method.
*Watch the video first for an overview of the workout, demo, and form guidance. All workouts are time based circuits, do each exercise for 50 sec and take 10 sec rest. Repeat the whole workout for 3 rounds, with 1 min break in between rounds.
New workouts posted each week!
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Week 1 Abs Low Impact
50 sec on, 10 sec off // 3 rounds
No equipment
- Down dog to plank
- Slow plank jacks, tap alternate feet
- Plank to elbows (keep hips as stable and square as possible)
- On elbows: alternate arm taps
- On elbows: hip dips
- Reverse plank knee crunches
- R side oblique lifts
- L side oblique lifts -
Week 1 Lower + Upper Body Strength
50 sec on, 10 sec off // 3 rounds
Aim to keep the weight throughout all rounds, can modify with less weight10 lbs
- Squat + bicep curl
- Sumo to R lunge5 lbs
- R curtesy lunge to bicep openers
- R straight lunge back to tricep extension
- R Weights down leg lifts
- R Weights down fire hydrant... -
Week 1 Full Body Burn
50 sec on, 10 sec off // 3 total rounds
Equipment: 5 lbs
- squat to press + crunch
- R lunge to press
- L lunge to press
- plank hold R arm out
- plank hold L arm out
- R single arm squat to press
- L single arm squat to press
- chest press to tricep taps
- 10 on knees pushups -
Week 1 Abs + Back Pilates
50 sec on, 10 sec off // 3 rounds
Equipment: 5 lbs
- Standing ab cross knee to Right
- Standing ab cross knee to Left
- Lat pulls to face (keep elbows lifted)
- Tricep back extensions with 3 taps
- R arm full sit up
- L arm full sit up
- Weighted boat pose knee in to extension
- Weighted bicycle...
