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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DONNA ADAMS CUSTOM WORKOUT

Hey there Donna!  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

BODY ROLLS

Description:

*Tuck your chin to your chest

*then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 3 rounds of 5 rolls

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!

PLANCHE LEANS

Description:

*Start on hands and feet

*Engage core causing a slight rounding of the back (turtle shell back)

*You will then lean forward to put weight through arms

*Then squeeze butt strongly to lift leg

Goal: 3 rounds of 2 reps per side with 15 second holds per rep

Extra Notes:  You might not hit 15 seconds every rep 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!y

SEATED CROSS BODY REACHES

Description:

*Start sitting with knees bent

*Engage your core to lift 1 leg.

*As the leg lifts you will rotate reaching for the lifted foot.

Goal: 3 rounds of 10 reps per leg.

Extra Notes:  You might not hit 6 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!

HIP BRIDGE NO LEG LIFTING

Description:

*Lay on the floor with knees bent so 1 foot is flat on the floor and the other foot is on the box with the heel on the box.

*Push through your feet and contract your glutes strongly to lift your hips into a hip bridge.

*Be sure to scoop your pelvis as you lift it. 

**WORK TO LIFT 1 LEG AS OTHER FOOT PUSHES THROUGH HEEL**

Goal: 3 rounds of 15 sec holds per round

Extra Notes:  You might not hit 15 seconds 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!

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

DO THE FOLLOWING VIDEO INSTEAD OF THE MIDDLE SPLITS IN THE VIDEO ABOVE.

PLANK TO SIDE PLANK

Description:

*Start in a plank position with rounded back.

*You then will lift 1 arm towards the ceiling causing your whole body to rotate towards a side plank.

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

Goal: 3 Rounds, 5 reps each side per round.

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!

LOWER ABS CRUNCHES

Description:

*Lay flat on the ground with feet flat on the ground and knees bent.

*Contract your core (skinny jeans) so your pelvis rotates backwards causing your back to become flat against the ground, keep head on ground.

*Lift both legs pulling them to your chest keeping knee bent, then extend the hip and knee on both sides as low as you can while keeping your back flat on the ground.

*Make sure your lower back never comes off the floor.

Goal: 3 Rounds, 15 reps

Extra Notes: You might not hit 15 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!

PLANK HIP ROTATIONS

Description: 

*Start in a plank position on your elbows.

*Contract your core causing your back to round like a “turtle shell.”

*Hold that position as you rotate your hips left and right

Goal:  3 Rounds, 6 reps per side

Extra Notes:  You might not hit 6 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!

PIRIFORMIS HIP STRETCH

Description: 

*Start laying on your back with 1 leg bent at 90-90 hip and knees.

*Cross the other leg so that your ankle is at your knee.

*Push the crossed leg’s knee towards the wall causing a stretch in your booty area.  

Goal:  3 Rounds, 15-20 seconds holds per leg, per round

Extra Notes:  You might not hit 20 seconds 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!

TABLE HOLDS

Description:

*Push up to a table position and hold it by truly focusing on squeezing your glutes while lifting your chest up. 

*Work to lift 1 arm or 1 leg up at a time to make the “around the world” happen

Goal: 3 rounds of 3 around the worlds

Extra Notes:  You might not hit 3 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!

DAY 3

PIKE TO PLANK WITH KNEE PULL

Description: 

*Start in a piked plank position on your hands.

*Contract your core causing your back to round like a “turtle shell.”

*Lean forward allowing your hips to drop into a plank position while you bring 1 knee to your chest. 

*YOUR PELVIS IS GOING TO SCOOP ICECREAM BELOW YOU. YOU WILL THEN HOLD THAT SCOOP OF ICECREAM AS YOU COME BACK TO THE PIKE.*

Goal:  3 Rounds, 10 reps per leg

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!

CURTSIE LUNGES

Description: 

*Start standing in front of a desk.

*You will then take 1 leg and slide it behind the other 

*Squat down as you slide the straight leg behind the squatting leg

Goal:  3 Rounds, 10 reps per 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!

PLANK JACKS

Description: 

*Start in a plank position on your elbows.

*Contract your core causing your back to round like a “turtle shell.”

*Kick your legs in and out holding your core active

*Goal is to not let your hips drop

Goal:  3 Rounds, 10 reps

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!

CARDIO WITH COACH ALEXIS

Description: 

*Follow along for a fun cardio workout

Goal:  3 Rounds

Extra Notes:  You might not hit all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!