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KELLEY TINKER CUSTOM WORKOUT

Hey there Kelley!  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!

ANKLE STRENGTHENING - TURNING UP AND IN

Description: Cross one leg over the other. Loop the band around the ball of your foot. Point toes towards face. Pull against the band and do an oval with your foot. You should feel it working in the sides of your lower leg/ankle

Goal: 10-20 reps

WORKOUT 1

WARM UP STRETCHES

Description:  Begin your workout with these 6 stretches to get your body loose and ready to go

Goal: 10 second holds per stretch. Do each stretch 5 times.

Other Information: First there is the full video of stretches. Below that on each title for the pictures from the video, I put the time where that stretch is in the video for your reference. Continue to only do the 6 stretches we discussed. Do not do the entire video. 

STRETCH 1 (00:11)

STRETCH 2 (00:42)

STRETCH 3 - HAMSTRING STRETCH

15 second hold. Repeat 4 times each leg.

STRETCH 4 (01:49 to 01:53)

STRETCH 5 - SPINE ROTATION STRETCH

Description: Sit on your feet with your toes pointed and lower your hips down to your heels. Walk your hands out as far as you can forward. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 4 reps each direction.

GARGOYLE SQUAT

Description: Separate your feet to shoulder width apart. Turn your feet however is comfortable for your knees. Squat down as low as you can go and then use your elbows to push your knees out for a stretch. 

Goal: 5 reps with 10 sec holds down in the squat.

SPIDER CORE

Description: This move starts with your feet on your bed and hands on the floor in a hollow body plank. Bring your knee up to your elbow to strengthen your core and obliques. Add in elbow bending as your able but the focus is on your core. 

Goal: 8 reps each side.

Feet on floor

L STAND HOLDS

Description:  This move starts sitting on the ground, legs straight, feet pointed.  Then lean forward and use your core and arms to lift your bottom and BOTH feet off the floor. 

Goal:  3 reps for as long as you can hold it

We liked your hands about 11 inches in front of the back of your butt

PIKE HANDSTAND WALK IN

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active. Walk back out to the plank.

Goal: 5 reps.

PIKE TO PLANK

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.

**Tuck your ribs to maximize the core engagement for this move**

Goal: 15 reps

DIPS

Description: Start in kneeling between your hanging straps. You will then hold the straps with arms on the inside of the straps. From there you will lean slightly forward as you straighten your elbows to start lifting your knees off the floor. Slowly lower yourself back down to your knees.

Goal: 10 reps

SQUATTED SIDE STEPS

Description: This move starts in a squatted position with band at knees (this video the band is very long which is why it is wrapped twice. You don’t need to do that.) Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and then sidestep to the side from 1 side of mat to other. 

Goal: down and back the mat x2 with a short standing break between each down and back

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet.

Goal:  10 second hold. Try 5 times.

TWIST LUNGES FOR BALANCE

Description: Start standing with your feet slightly wider than shoulder width apart. Have your weight on the balls of your feet then turn one direction 90 degrees. Hold your balance while you try to perform a lunge.

Goal: 3 reps each direction 

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf.
Focus on shifting your hips forward with your knee straight.

Goal: Hold for 30 seconds, repeat 3 times each leg

HAMSTRING STRETCH

Goal: 30 second holds x 4 reps each leg

PIGEON WITH CHEST UP

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.

*Be sure to keep your chest up and hips pointed forward.*

Goal: 30 second holds x 4 reps each leg

Workout 1 is complete! I'm proud of you Kelley! Positive thoughts only, my friend.
- Bethany 🙂

WORKOUT 2

WARM UP: BODY ROLLS

Description: Start by tucking 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: Roll down and back up 10 times with a slow and controlled pace.

 

MINI-SQUATS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly to come back to full standing. 

*Sometimes it helps to think about the motion you do to sit down in a chair*

Goal: 30 reps

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

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
Focus on holding your core tight and don’t allow your lower back to have a sway in it.

Goal: 20 circles each direction

TUCK UP

Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straight your knees out while laying down on your back. Then use your core to pull yourself back up into the tucked up position. 

Goal: 20 reps

BEAR CRAWL

Description: Start on your hands and knees. To bear crawl you keep your knees off the floor like the video shows. To make it harder, keep your knees as close to the floor as possible! 

Goal: 30 seconds of crawling without putting your knees down x 5 reps

MODIFIED PUSH UPS

Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.

Goal: 12 reps

PLANK WITH HIP ROTATION

Description: Start on elbows in plank. Squeeze your core and booty as you rotate your hips over left and right to target your obliques.

Goal: 10 reps towards each side (so 20 reps total)

STEP TO STALDER

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Then lift your butt and step your legs back into a plank.

Goal: 3 rounds of 8 reps 

BRIDGED ROWS

Description: This move starts hanging from your TRX straps with feet flat on floor, knees at 90 degrees and glutes active to hold hips neutral. Hands will be in front of you and start facing each other. You will then complete rows bringing chest to hands.

Goal: 10 reps

SINGLE LEG STANCE WITH BALL TOSS

Description: Balance on one leg while holding your other leg out in front of you. Toss a juggling ball hand to hand while keeping your eyes on the ball the entire time.

Goal: 5 reps holding your balance on each leg. Toss the ball hand to hand as many times as you can before losing your balance.

BENT KNEE L-SIT HOLDS

Description: Begin by sitting on your bottom with your knees bent up to your chest. Put your hands in the normal V stand position. Press through your hands to lift your hips and feet off the ground.

Goal: 3 reps holding as long as you can

SUPER JACKS

Description: This move starts laying on the ground on your stomach. Lift your chest up into the superman while performing the jumping jack arms like we did on the zoom. 

Goal: Perform 3 jumping jack arms while holding the chest lift. Do that 5 times. 

FRONT SPLIT STRETCH

Description: Lower yourself into the front split like in the picture. Relax your feet and have the top of your back foot resting on the floor.

Goal: 30 second holds. Repeat 2 times each leg.

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second holds. Repeat 4 times each leg.

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. I believe in you Kelley! - Bethany 🙂

FROG TO PLANK KICK-BACKS

Description: Begin in your frog position. You will then engage your core and glutes to kick your feet backwards as you push through your arms to straighten your elbows and land in a plank position.

Goal: 8 reps.