Fitness Workouts 1
Week 6
Contents
Monday
Upper-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. Floor Angels
1 set of 8–10 repetitions
Coaching cues: Keep your ribs down and your lower back on the floor.
W2. Forearm Wall Slides
1 set of 8–10 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
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. Chin-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 the reverse snow angel exercise instead.
Alternate Exercise Option—Reverse Snow Angel
2–3 sets of 10–15 repetitions
Coaching cues: Lift yourself only slightly off the ground.
1B. Pike Push-Ups
2–3 sets of 10–12 repetitions
Coaching cues: Push your hips straight up. With a vertical torso, lower the top of your head to the floor. Drive back up, and keep your eyes on your feet.
2A. Seated Towel Isolation Row
2–3 sets of five 5-second holds
Coaching cues: Keep your back straight. Pull hard on the towel as you press your feet against it.
2B. Spider-Man Push-Ups
2–3 sets of 5–7 repetitions per side
Coaching cues: Bring your knee up to touch your elbow as you lower. Then return your knee as you press back up.
2C. Wall-Press Abs
2–3 sets of 8–10 repetitions per leg
Coaching cues: Crunch your hips and ribs together, and keep your lower back on the ground throughout the exercise. Press your hands into a wall overhead as you extend one leg and return it.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Floor Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Don’t force it—just go until you feel a gentle stretch in your chest.
C2. Thread the Needle Stretch
1–2 sets of 6–8 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C3. Triceps Stretch
1–2 sets of 15–30 seconds per arm
Coaching cues: Reach down your back, and lightly pull down on your elbow until you feel a gentle stretch in your triceps.
Tuesday
Endurance 2
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. Cat-Cow
1–2 sets of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
W2. Bird Dog
1–2 sets of 6–8 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 30–40 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. Chair Burpees
30–40 seconds
Coaching cues: Don’t let your hips sink when you jump back.
1B. Hip Lift Crunches
30–40 seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1C. Jumping Jacks
30–40 seconds
Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.
1D. Cross-Body Plank
30–40 seconds
Coaching cues: Bring your knee across to your opposite elbow. Touch it to your elbow if you can.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Gentle Low Back Stretch
1–2 sets of 3–5 repetitions per side
Coaching cues: Hold the stretch on each side for a full five seconds.
C2. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
Wednesday
Lower-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. Spider-Man with Reach
1–2 sets of 6–8 repetitions per side
Coaching cues: Move from position to position in a controlled manner.
W2. Hip Four Quadrants
1–2 sets of 6–8 repetitions in all four positions, per leg
Coaching cues: Perform the suggested reps for all four directions. Stay tall and don’t lean.
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. Skater Squat
2–3 sets of 8–10 repetitions per leg
Coaching cues: Squat back and down, gently touching your knee to a folded towel. Stand back up on one leg without getting help from the other leg.
1B. Glute Bridge
2–3 sets of 15–18 repetitions
Coaching cues: Drive your heels into the floor, and lift your hips. Squeeze your glutes at the top.
2A. Step-Up
2–3 sets of 10–12 repetitions per leg
Coaching cues: Use something sturdy that can support your weight. Drive up with your top leg, and try not to push off with your back leg.
2B. Toe-Elevated Straight-Leg Deadlift
2–3 sets of 12–15 repetitions
Coaching cues: Elevate your toes on something that is only 1–2 inches high. Hinge your hips back, and keep your back straight.
3. Wall Sit
2–3 sets of 30–60 seconds
Coaching cues: Lower to a full squat against the wall. Keep breathing as you hold this position for the recommended duration.
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. 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. 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.
Thursday
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.
Friday
Full-Body Fitness 2
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 into the main exercises of the workout.
W1. Floor Angels
1 set of 8–10 repetitions
Coaching cues: Keep your ribs down and your lower back on the floor.
W2. The Bear
1 set of 20 seconds
Coaching cues: Round your back, and press your hands into the floor while keeping your knees off the floor. Keep breathing, and hold for the recommended duration of time.
W3. Squat to Stand
1 set of 8–10 repetitions
Coaching cues: Keep your hips low and your chest up at the bottom of the squat.
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. Goblet Squat
2–3 sets of 12–15 repetitions
Coaching cues: Hold any weighted item directly in front of your chest as you squat.
1B. One-Arm Incline Push-Up
2–3 sets of 6–8 repetitions per arm
Coaching cues: Lower your chest to a platform without letting your torso rotate. Press back to a full extension. If you are unable to perform the one-arm incline push-up, perform incline push-ups instead.
Incline Push-Ups
2–3 sets of 12–15 repetitions
Coaching cues: Lower your chest to a platform. The higher the platform, the easier it will be. The lower it is, the more difficult it will be. Maintain a straight line from your head to your toes.
2A. Inverted Row
2–3 sets of 10–12 repetitions
Coaching cues: Use sturdy chairs that can support your weight. Make sure the seat is facing toward your head; otherwise, the chairs will tip as you pull.
2B. Glute Hamstring Walkout
2–3 sets of 5–8 repetitions
Coaching cues: Lift your hips off the floor. Slowly walk your heels out in front of you, and then back them up as your hips stay lifted.
2C. Sliding Knee Tucks
2–3 sets of 10–12 repetitions
Coaching cues: Place your feet on something that will easily slide on the floor. Tuck your knees toward your chest while maintaining a straight back.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Supine Twist
1–2 sets of 15–30 seconds per side
Coaching cues: Keep both shoulders on the floor as you bring your knee across your body.
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. Sphinx Pose
1–2 sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
Saturday
Yoga Flow 2
Follow along with the videos and the cues that are given.
Warm-up 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.
Stillness 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 3
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.