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ARAMAS DANTE CUSTOM WORKOUT

Hey there Aramas!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress.  Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results!  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

DAY 1

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

SINGLE ARM TRICEP DIPS

Description: Start in sidelying position with knees stacked on top of each other. From there you will wrap the bottom arm around your torso while the upper hand is on the floor in line with the bottom shoulder. You will then complete single arm dips not allowing the shoulder to touch the ground at the bottom.

Goal: 4 rounds of 15 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO STALDER STEP INS

Description: Start in a plank ensuing that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will step your feet forward and wide one at a time into a wide squat position allowing your knees to bend and hips to open by dropping your bottom. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.

Goal: 4 rounds of 15 reps

Extra Notes:  You might not hit 15 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE V-STAND

Description: Start sitting with hands next to hips. From there you will pull your legs to your core compressing your body while lifting your hips off the ground through forceful contraction of your triceps. You will hold this position working to eventually squeeze your shoulder blades together to bring the hips forward to progress to a V-stand. 

Goal: 4 rounds of 30 second holds per round

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

1 FOOTED PLANCHE LEANS

Description: Start in a plank position being sure your core is engaged to round your back like a turtle. You will then hold that core engagement and lift 1 leg up behind you squeezing your glutes forcefully.  

Goal: 4 rounds of 30 second holds per side, per round.

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the floor with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, It is all about the control. 

Goal: 4 rounds of 8 reps per leg

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND

Goal: 1 rounds of 4 reps of maximum holds

Extra Notes:  You might not hit 4 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKE TO PLANK

Goal: 1 round of 20 reps per side

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPINE FLEXIBILITY

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

PLANK CIRCLES

Description: This move starts in a plank position with core engaged to hold your back in a “turtle shell” position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.

**Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 4 Rounds, 10 reps each direction per round.

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG

Goal: 4 Rounds, 1 rep of maximum hold per side, per round.

Extra Notes: You might not hit 15 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SNAKE SQUATS

Description:  This move starts in a wide squat position. You will then shift to 1 side allowing the opposite leg to straighten as you allow the booty to sink down working to touch your heel on that bent side keeping your foot flat on the ground.

Goal:  4 Rounds, 10 reps per side per round

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKE WALK INS

Description:  This move starts in a plank position with feet on a raised surface. You will then walk yourself into a piked position keeping your arms and knees straight. Hold the pike position for a count of 5 before returning to the plank position. Be sure that your core stays engaged throughout by holding a “turtle shell” back position and don’t allow your knees to bend.

Goal:  4 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SEATED HIP ROTATION KICKS

Description: Start in seated position as demonstrated in the video. You can use the hand on the side of the front leg to assist in balancing you. You will then complete rotational kicks working to lift the leg using your core as high as you can in the front while opening your hips throughout. 

Goal: 4 rounds of 5 reps per side.

Extra Notes:  You might not hit 5 reps per side or do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND CORE WORK

Description: Really focus to engage your core to work your core compression and quad strength here. 

Goal: 1 round of 25 reps.

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIRIFORMIS STRETCH

Description: Laying on the ground, you will bend 1 knee up placing the foot on the wall. You will then cross the other leg across the bent knee placing the ankle at the knee. You will then push the crossed leg towards the wall pressing at the knee, being sure that your pelvis stays flat to the ground. 

Goal: 1 round of 3 reps per side with 35 second holds per side.

Extra Notes:  You might not hit 3 reps per side or 35 seconds each hold, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHE HIP LIFTS

Description: Be sure to stay forward and focus on engaging your core to keep weight off your feet as much as possible. 

Goal: 4 rounds of 8 reps.

Extra Notes:  You might not hit 8 reps or even all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!