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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

KIMBERLY DINGSDALE CUSTOM WORKOUT

Hey there Kim!  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!

FULL BODY FLEXIBILITY WORKOUT

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

Goal:  1 round of each move, 10 second holds per move

DAILY ANKLE/FOOT REHAB

Goal: 2 sets of 10 reps each side for each exercise – hold stretches for 2 sets x 30 seconds

BANDED ANKLE INVERSION

BANDED ANKLE EVERSION

CALF RAISES

CALF STRETCH

WORKOUT 1

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves. 

Goal: 2 rounds of 5 body rolls x 15 second holds

PLANK HOLD

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 2 rounds of 30 second planks

REMEMBER: start with planks from your knees!

TWIST SQUATS

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: 2 rounds of 8 reps per leg

REMEMBER: no arching your back, keep core engaged!

V-STAND COMPRESSION

Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.

Goal: 2 rounds of 5 reps x 5 second holds

BENT KNEE V STAND COMPRESSION

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 2 rounds of 5 reps x 5 second holds

KNEELING TRICEP EXTENSIONS

Description: Begin in a tall kneeling position. Maintain hollow body position and perform triceps extension.

Go as slow and controlled as you can.

Goal: 2 rounds of 10 reps

PIRIFORMIS STRETCH

Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area. **Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**

Goal: 1 round of 4 reps each leg x 15 second holds

WORKOUT 2

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

TRICEPS WALL PUSH UPS

Description: Begin by placing your hands on the wall with your fingers pointed inwards. Lower yourself towards the wall into a push up. Keep core engaged throughout!

Goal: 2 rounds of 8 reps

TABLE TOP HOLDS

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.

Goal: 2 rounds of 5 reps with 10 second holds

MODIFIED FROG CRUNCH

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core to perform a crunch lifting your shoulder blades off the floor. Slowly lower yourself back down.

Goal: 2 rounds of 8 reps

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 2 rounds of 8 reps

REMEMBER: only go half way down, control the movement!

WIDE HIP SQUAT

Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.

Goal: 2 rounds of 10 reps

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 15 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 1 round of 4 reps

WORKOUT 3

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

HOLLOW BODY HOLD

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. 

Goal: 2 rounds of 3 reps x 10 second holds

REMEMBER: no rocking, holds only!

 

WALL SITS

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.

Goal: 2 rounds of 2 reps x 30 second holds per rep

V-STAND 0.25

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 2 rounds of 10 reps per round

REVERSE CRUNCHES

Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.

Goal: 2 rounds of 10 reps

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.

Goals: 1 round of 4 reps x 15 second holds 

Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let us know.

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. 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: 1 round of 4 reps each direction x 10 second holds