Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
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!
*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!
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!
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!
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!
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!