ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Bonnie! 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!
Goal: Follow the video and complete 1 round at start of workout as warm-up
Description: Start with both knees bent, placing 1 bent knee directly against a wall so that your shin is flat upwards against the same wall. From there you will work the opposite leg up and in front of you to attain a lunged position. Once you have attained that position you will work to push your bottom and lower back towards the wall behind you to lift your hands up off the front leg causing a quad and hip flexor stretch.
Goal: 1 rounds of 2, 20-30 second holds per side
Extra Notes: You might not hit 20-30 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!
Description: Start in a plank position with feet on a raised surface. You will then shift your weight forward allowing your elbows to bend as you bring 1 knee to the same side bending elbow. You will then push back into plank position returning foot to starting position. Repeat on opposite side.
Goal: 3 rounds of 5 reps per side.
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to make your core do all the work, not your arms!
Goal: 3 rounds of 8 reps.
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Placing your feet on a raise surface, you will walk your hands in towards your feet keeping your core engaged throughout while opening your shoulders to attain a position of hips over shoulders. You will then lift 1 leg up in alignment with your hips and shoulders and hold for a count of 3-5 before placing your foot back onto the surface. You will then walk back out to the starting plank position.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 8 reps per side.
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You can use your yoga blocks instead or paralettes here. You will shift slightly side to side to help slide a foot forward to lift the leg
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on the floor with wrists against a wall. You will then push up to a bridge working to get your forearms flat against wall each rep.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin with your feet on a chair or raised surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
**Keep your core engaged to not allow your back to arch as you complete the push-up
Goal: 3 rounds of 10 push-ups.
Extra Notes: You might not hit 10 reps or complete all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in plank position. You will ensure that your core is engaged by rounding your back into a “turtle shell” position. Once your core is engaged you will then shift your weight forward pulling your feet forward through your hands to attain a forward plank/v position.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 10 every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Goal is to hold the rounded back posture to fully engage your core
Goal: 3 Rounds, 20 rocks
Extra Notes: You might not hit 20 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 6 reps
Extra Notes: You might not hit 6 reps or all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 10 reps side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!