v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

LISA NEUENFELDT WORKOUT

Hey there Lisa!  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!

DAY 1

WALL SPLITS

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CROSS-LEGGED TRICEPS PUSH-UPS

Description: Start in a plank position then cross 1 leg in front of the other beneath the straight leg working to get the hips to 90 degrees. You will then do push-ups where you bend 1 arm going onto your elbow followed by the other arm to the elbow before returning to straightening each arm individually.

Goal: 4 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LUNGED BRIDGES

Description: Start by standing in a lunge with the back foot against the wall/surface you will be reaching for. You will then hold the lunge as you open your back and hips to reach behind you to touch your hands to the wall/surface. Goal is to keep your arms straight and elbows at ears throughout.

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HIP EXTERNAL ROTATION SQUATS

Description: Start facing a wall or in a door frame with feet pointing outwards. You will need to be close to ensure your hips remain open and wide. From there you will squat down keeping your core engaged to not arch your back. You will then return to upright position through a strong contraction of your glutes.

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-BRIDGE ROTATIONS

Description: Start in a pike position on your elbows. You will then rotate to 1 side keeping your hips high while opening your shoulders working to face your chest to the sky while keeping your hips elevated and knees bent. You will then return to the elbow piked position.

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALDER ALTERNATIVE

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND PUSH-UPS

Description: This move starts with feet on a raised surface walking your hands in to a piked position with hips over shoulders. From there, you will complete push-ups keeping your hips over your shoulders throughout

Goal: 4 Rounds, 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

HIP BRIDGE LEG LIFTS

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW CARTWHEELS

Description: It’s ok if this looks trashy. Do the best you can to work your core and shoulders..

Goal: 5 Rounds, 2 reps each side
Extra Notes: You might not hit 2 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE CRUNCHES

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SIDELYING SINGLE ARM TRICEPS DIPS

Description: Laying on your side with your knees bent, you will then cross your bottom arm around your torso while you position your upper arm with hand nearly underneath your bottom shoulder. From there you will lean forward slightly and push your torso off the ground contracting your triceps strongly. As you complete each rep, do not allow your shoulder to touch the ground between reps.

Goal: 4 rounds of 8 reps

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND HIP CIRCLES

*Focus to ensure that your back doesn’t arch and the movement comes from your hips. ONLY ROTATE INWARDS TOWARDS OPPOSITE LEG

Goal: 4 rounds of 5 reps per leg.

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO STALDER STEP INS

Goal: 4 rounds of 8 reps

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

RING PIKE-UPS

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE FOCUSED LEG SLIDES

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE ARM CIRCLES

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!