Workout #01
Hi Debbie!
Here is your workout for August 6th, 2019.
Don’t hesitate to contact me if you have any questions.
Remember to text me when you finish.
Have fun!
Michael
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
Walkouts
- REPS: 10
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Notes:
- Make sure you get all the way out to push up position on each rep
- Pause for a moment when you get there and make sure core is engaged
AFTER LAST SET, GO DIRECTLY INTO
PART #02
Jumping Jacks
- DURATION: 40 seconds
- SETS: 1
Notes:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
- SUPERSET: Plank with Shoulder Taps x W-Superman Hold
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Plank with Shoulder Taps
- REPS: 6 per side/ alternating with each rep
Notes:
- Shoulders and hips aligned on the side that is stabilizing (not tapping)
- Alternate which shoulder you tap first on each set
W-Superman Hold
- DURATION: 30 seconds
Notes:
- Squeeze shoulder blades together
- Try to get your thumbs as far away from the rest of the body as possible
- Keep your head in a neutral position
AFTER LAST SET, GO DIRECTLY INTO
PART #04
Jumping Jack
- DURATION: 40 seconds
- SETS: 1
Notes:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
Knee to Stand
- REPS: 8 per side/ 1 side at a time
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Notes:
- Be sure to keep your shoulders back and your chest up as you move
- Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down
- Alternate which foot you step up with first on each set
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #06
- SUPERSET: Iron Butterfly x Glute bridges
- SET: 3
- REST IN BETWEEN SETS: 30 seconds
Iron Butterfly
- REPS: 10
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Notes:
- You can use the momentum of your arms and knees moving in to get your torso off the mat.
- Chest forward, the body must remain at maximum length with each rep.
Glute Bridge
- REPS: 12 with 3-count hold
Notes:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
AFTER LAST SET, GO DIRECTLY INTO
PART #07
Jumping Jacks
- DURATION: 40 seconds
- SETS: 1
Notes:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.