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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DUMMIE MEDIA CUSTOM WORKOUT

Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

.75 V STANDS

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up before switching legs.

 Goal: 3 rounds of 3 reps each leg.

V UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep. 

Goal: 3 Rounds, 10 reps per round. 

HANDSTAND STACKING

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs. 

Goal: 3 rounds of 5 reps

TWIST SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 10 reps per leg.

STALDER PULSE

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.* 

Goal: 3 rounds of 10 reps.