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KARMA KELSEY CUSTOM WORKOUT

Hey there Karma!  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!

MASTER WARM-UP

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

Goal:  1 round at start of workout for warm-up 10 reps if reps, 10 second holds if holds

BENT KNEE BABY STRETCH

Description:  DO THIS MOVE DAILY FOR YOUR LOWER BACK

Goal:  20-30 second holds 2 reps max for a total time of 60 seconds

DAY 1

BRIDGED ROWS

Description: Focus on holding your pelvis up as you work your pulling strength for future pull-ups and chin-ups.

Goal: 3 rounds, 10 reps 

HANGING LEG LIFTS

Description: Goal is to bring knees to chest working your core compression to the max.

Goal: 3 Rounds of 10 reps.

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

PYRAMID PUSH-UPS

Description: Start in a pike position. You will then work to lower into full pushup.

Goal: 3 rounds of 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!

PIKE HOLDS

Description: Follow this vid for a great core workout. 

Goal: 5 reps of 20 second holds daily

STRADDLED HOLLOW HOLDS

Description: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. You will then hold this position for the prescribed time.

Goal: 3 rounds of 30 second holds

Extra Notes: You might not hit 30 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!

GRIP SWITCHES

Description: Remember to keep elbows at 90 and keep shoulders down and neck long.

Goal: 3 rounds of 2 reps each arm

Extra Notes:  You might not hit 2 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 2

SQUAT TO STALDER

Description: Focus on opening your hips and putting all weight through your hands to gain the stalder position.

Goal: 3 rounds of 5 reps per leg.

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

V-SCOOTS

Description: Start by engaging your core to bring your knees tight to your chest. You will then work your core further as you engage your triceps to scoot your hips forward without allowing your feet to touch the ground

Goal: 3 Rounds, 15 scoots

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

SNAKE SQUATS

Description:  Follow this video to work on leg strength.

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit all 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!

WALL HANDSTAND WALK-UPS

Description: Follow the video to work handstands.

Goal:  3 Rounds, 10 reps per round

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!

PLANCHED PLANK SINGLE LEG TAPS W/LIFTED LEG ON RAISED SURFACE

Description: Start in a tall plank creating a turtle shell back. Shift weight forward and then lift 1 leg holding your turtle shell back.

Goal: 3 Rounds, 5 reps per leg.

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!

DAY 3

FIGURE 4 LUNGES

Description: Work lunges as seen here to work your hip range of motion and strength. 

Goal: 3 rounds, 8 reps per leg

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

STRAIGHT LEG OBLIQUE CORE

Description: You will start laying on the floor with your legs straight. From there you will engage your lower core to move your legs on either side of the object. Keep legs together and toes pointed.

Goal: 3 Rounds, 10 reps per round.

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!

TABLE TO VALDEZ CORE

Description: Start in a reverse table top. Reach the hand to opposite knee while keeping hips and chest parallel to floor.

Goal: 3 rounds of 5 reps each 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!

PIKED HANDSTAND WALK-INS

Description: Start by placing your feet on a raised surface with your body in a plank position. You will then walk your hands backwards to pike yourself up into a piked handstand position. From there, you will then walk back out to the plank position without allowing your back to sag.

Goal: 3 Rounds, 7 reps

Extra Notes: You might not hit 30 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!

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position holding your core engaged to be in a turtle shell back position. You will then engage your core further to slide your feet forward bringing both knees to 1 elbow before sliding back to starting position and repeating on opposite side. 

Goal: 3 rounds of 10 reps per side

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

FROG STAND HOLDS

Description: Lean forward with knees on arms working to balance while engaging your core to stabilize your hips.

Goal: 3 Rounds of 30 second holds per round.

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

BONUS

FOUNDATION KATA

Description: This is your first kata! Work this 1-2 times as you can. You can add this onto any of your workout days or an off day and run just it if you want.

Goal: 1-2 reps through the video