v3_logo_1589841642 white

Send vids so we can celebrate your wins with you!

LILI DUDA CUSTOM PROGRAM

Hey there Lili!  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. 

DAY 1

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

STANDARD PUSH-UPS

START THIS ON YOUR KNEES UNTIL YOU CAN DO ALL REPS LISTED

1 ROUND OF 15 REP

DAY 2

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

SUPERMAN ROCKS

1 ROUND 30 SECONDS

HOLLOW ROCKS

1 ROUND OF 30 SECONDS

DAY 3

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

SQUATS

1 ROUND OF 15 REPS

DAY 4

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

TABLE BRIDGE PUSH-UP HOLDS WITH FEET MARCHING

1 ROUND OF 30 SECONDS

DAY 5

ROWING

5 MINUTES OF ROWING ON ROW MACHINE

HOLLOW ROCKS

1 ROUND OF 30 SECONDS

SUPERMAN ROCKS

1 ROUND 30 SECONDS