Fitness Workouts 1
Week 3
Contents
Monday
Full-Body Fitness 1
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Floor Angels
1 set of 6–8 repetitions
Coaching cues: Keep your ribs down and lower back on the floor.
W2. Single-Leg Glute Bridge
1 set of 8–10 repetitions per leg
Coaching cues: Squeeze your glutes at the top of the movement.
W3. Yoga Push-Ups
1 set of 4–6 repetitions
Coaching cues: If needed, you can perform the push-up from your knees.
Full-Body Fitness Circuit
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Single-Leg Squat to Box
2–3 sets of 8–10 repetitions per leg
Coaching cues: Lower and sit softly. A lower seat will be more difficult. Use only one leg to get back up. If needed, you can use the other leg to help a little.
1B. Push-Ups
2–3 sets of 10–15 repetitions
Coaching cues: If you are advanced, perform as many repetitions as you can without stopping in each set.
2A. One-Arm Row
2–3 sets of 10–12 repetitions per arm
Coaching cues: Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.
2B. Sliding Hamstring Curls[
2–3 sets of 10–12 repetitions
Coaching cues: Place your heels on something that will easily slide on the floor. Lift your hips as you curl in your heels.
3A. Side Plank
2–3 sets of 20–30 seconds per side
Comments and coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
3B. Bicycle Crunches
2–3 sets of 12–15 repetitions per side
Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
C2. Hamstring Stretch on Chair
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Thread the Needle
1–2 sets of 4–5 repetitions per side
Coaching cues: Perform this stretch slowly and gently.
Tuesday
Endurance 1
Be aware of your form as you perform each exercise. Mimic the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Squat to Stand
1 set of 6–8 repetitions
Coaching cues: Keep your hips low and your chest up at the bottom of each squat.
W2. Bird Dog
1 set of 6 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach.
Endurance Circuit
Cycle through all four of the exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all four exercises, rest for 30–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from four to eight rounds of the four-exercise circuit.
1A. Mountain Climbers
1 set of 30 seconds
Coaching cues: Maintain a straight line from your head to your toes.
1B. Seal Jacks
1 set of 30 seconds
Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.
1C. Plank to Alternate Pike
1 set of 30 seconds
Coaching cues: Move slowly and in a controlled manner.
1D. Wall Sit
1 set of 30 seconds
Coaching cues: Lower to a full squat against the wall. Keep breathing as you hold this position.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Gentle Low-Back Stretch
1–2 sets of 2–4 repetitions per side
Coaching cues: Hold the stretch on each side for a full five seconds.
C2. Wrist Stretches
1–2 sets of 1–2 repetitions per position per side
Coaching cues: Hold each stretched position for a full five seconds.
C3. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
Wednesday
Run 1
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion the workout.
W1. Abductor Mobilization
1 set of 6–8 repetitions per leg
Coaching cues: Rock back and sit on your heel, feeling the stretch in your inner thigh.
W2. Hip Flexors Stretch
1 set of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach to the opposite side of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 30 seconds per foot
Coaching cues: Apply light pressure, and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Run or Jog
1–3 miles
If you can’t or don’t like to run, perform 10–20 minutes of a cardio exercise of your choice.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch.
C2. Single-Leg Forward Fold
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Go as low as you can without straining.
Thursday
Full-Body Strength
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Forward Lunge with a Twist
1 set of 6–8 repetitions per leg
Coaching cues: Perform this exercise slowly and in a controlled manner.
W2. Side-Lying Windmill
1 set of 6–8 repetitions per side
Coaching cues: Keep your knee and knuckles close to the floor as you rotate your other hand around you in a circle.
W3. Pec Mobilization
1 set of 4–6 repetitions per side
Coaching cues: Press your arm up and back until you feel a stretch in your chest. Hold each stretch for a full three seconds.
Strength Circuit
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Reverse Lunge
2–3 sets of 10–15 repetitions per leg
Coaching cues: Maintain balance and 90-degree angles at both knees as you lower.
1B. Sliding Side Push-Ups
2–3 sets of 5–8 repetitions per side
Coaching cues: Place your hand on something that will easily slide on the floor. Lower your body as your hand slides to the side. Press back up while you slide your hand back in.
2A. Pull-Ups
2–3 sets of 10–12 repetitions
Coaching cues: If needed, use a chair to help. Lower yourself all the way down, and pull your body up until your chin is above the bar. If you don’t have a pull-up bar or are unable to perform pull-ups, perform towel pull-downs instead.
Alternate Exercise Option—Prone Towel Pull-Downs
2–3 sets of 10–15 repetitions
Coaching cues: Try to pull the towel apart as you lower it towards your chest and then extend it back overhead.
2B. Single-Leg Deadlift
2–3 sets of 10–15 repetitions per leg
Coaching cues: Maintain a straight line from your head to your toes as you hinge your hips back and reach for the floor.
2C. Dead Bug (Legs Only)
2–3 sets of 8–10 repetitions per leg
Coaching cues: Keep your ribs down and lower back on the floor. Extend one leg out, and then return it without letting your lower back lift off the ground.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Wall Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Place your full arm on the wall at shoulder height. Then gently turn away until you feel a gentle stretch in your chest.
C2. Latissimus Dorsi Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch.
C3. 90-90 Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Maintain 90-degree angles at both knees. Lean forward until you feel a gentle stretch.
Friday
Yoga Flow 1
Follow along with the videos and the cues that are given.
Warm-Up Flow 1
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Breath Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown Flow 2
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Saturday
Run 2
Warm-Up
Perform the suggested repetitions of the following warm-up exercises, then immediately move onto the main exercises for the workout.
W1. Ankle Mobilization
1 set of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Hip Flexors Stretch
1 set of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach to the opposite side of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
If you can’t or don’t like to run, perform 10–20 minutes of a cardio exercise of your choice.
CA1. Easy Jog
5 minutes
CA2. Interval Training
6–8 repetitions of 1-minute run followed by 1-minute easy jog or walk
CA3. Cooldown Jog or Walk
5 minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch.
C2. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Butterfly Stretch
1–2 sets of 15–30 seconds
Coaching cues: Lean forward until you feel a gentle stretch in your inner thighs.