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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

NATASHA KALUZA WORKOUT

Hey there Natasha!  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!

HIP WIPERS

Description: Working to keep pelvis flat to the floor with legs bent.

Goal: 4 rounds of 30 sec holds per side

Extra Notes:  You might not hit 30 seconds 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!

TABLE CROSS BODY CRUNCHES

Description: Start in a table position. From there you will lift your hips ensuring your glutes are fully active to keep your pelvis up. You will then lift 1 leg and the opposite hand to touch in the middle over your core, keeping your glutes active to not wobble your hips while you core contracts to bring your arm and leg together.

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!

PLANK TO V PULL-THROUGHS

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!

SIDE-LYING TRICEPS DIPS

Description: Start laying on your side with knees stacked on each other, bottom arm wrapped around your torso under the top arm. The top hand should be positioned so that it is nearly directly under the bottom shoulder when you are at the bottom of the dip.

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!

HANDSTAND HOLDS

Description: Start with hands on a line with hips in partial split, placing feet on same line as hands working to bring your toes in alignment with your palms. From there you will lean forward and up onto your toes squeezing everything to work to lift your hips and hover your feet. Stay leaning forward for the whole 15 seconds!

Goal: 4 rounds of 30 second holds with 10 sec rest between holds

Extra Notes: You might not hit 30 seconds 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!

FROG TO PLANK

Goal: 4 rounds of 5 reps

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!

DAY 2

SPINE FLEXIBILITY

Description: Follow along for a full body mobility training. For warm up if reps do 5 reps, if holds do 10 sec holds. For cool-down do 10 reps if reps and 30 sec holds if holds.

Goal: 1 round for warm-up and 1 round for cool down

V LEG LIFTS

Description: This move starts sitting on the floor with hands behind you, elbows straight, legs in front of you out straight. Using your core (not your neck) you will lift your legs by tilting your pelvis backwards. 

Goal: 4 Rounds, 15 reps

Extra Notes: You might not hit 15 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!

REVERSE PRESS

DESCRIPTION: Walk up to handstand, leaving a bit of room between your body and the wall. You will then widen your legs holding your hips over your shoulders, stacked, allowing your legs to come down the wall controlled without arching your back to bring your feet to the floor.

Goal: 4 rounds of 5 reps

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!

SQUAT TO STALDER

Description: Start in a wide stance squat. You will then place your hands on the floor working your feet forward to end in the stalder position.

Goal: 4 rounds of 5 reps working to hold the position for 10 seconds each rep

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!

1 ARM HANDSTAND PROGRESSIONS

*Focus to ensure that your back doesn’t arch and the movement comes from your hips. 

Goal: 4 rounds of 3 reps per side.

Extra Notes:  You might not hit 3 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!

ROUNDED WALL SQUATS

Goal: 4 rounds of 45 sec holds

Extra Notes:  You might not hit 45 sec 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!

Add Your Heading Text Here

Similar to this video, however bend your knees and slide your heels

Goal: 4 rounds of 8 reps per leg

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!