Fitness Workouts 2

Week 1

Contents

Monday

Endurance

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.

Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.

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 circuit again. Depending on your fitness level, complete anywhere from four to six rounds of the four-exercise circuit.

Coaching cues: Lift your arms and legs only slightly off the ground.

Coaching cues: Perform this exercise slowly and in a controlled manner.

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.

Coaching cues: Don’t let your hips sink when you jump back. Keep your abs tight.

Cooldown

Perform the following cooldown stretches to complete your workout for the day.

Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.

Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.

Coaching cues: Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.

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.

Tuesday

Mobility Flow

Follow along with the videos and the cues that are given.

Wednesday

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.

Coaching cues: Lock your hands, and straighten your arms behind you. Lift them up until you feel a gentle stretch in your chest.

Coaching cues: Keep your knee and knuckles close to the floor as you rotate your other hand around you in a circle.

Coaching cues: At the bottom of the squat, keep your hips low and your chest up.

Full-Body Fitness

Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform another 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.

Coaching cues: Get between two chairs. When you place your hands on the seats, keep them inline with your hips. Lower to 90-degree angles at your elbows, then press back up.

Coaching cues: Hold a counterbalance weight out in front of you as you squat.

Coaching cues: Row your elbow out to the side. Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.

Coaching cues: Lift your hips off the floor. Slowly walk your heels out in front of you, and then walk them back while keeping your hips lifted.

Coaching cues: Anchor your band at chest level around something secure at your side. Maintain tension on the band. Don’t let the band pull your hands toward the anchor point. Press it directly out in front of you. Keep your abs tight.

Coaching cues: Move slowly and don’t rotate your torso as you perform the exercise. Keep your chest facing down.

Coaching cues: Bring each knee to opposite the elbow. Move quickly.

Cooldown

Perform the following cooldown stretches to complete your workout for the day.

Coaching cues: Place your full arm on the wall at shoulder height. Then gently turn away until you feel a stretch in your chest.

Coaching cues: Reach overhead. Then lean to each side for the recommended time.

Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.

Thursday

Run 1

Warm-Up

Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.

Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend your knee of your extended leg to stretch the soleus muscle as well.

Coaching cues: Pull your heel directly behind you.

Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.

Cardio

Coaching cues: Land on the ball of your foot, directly underneath your body, then pull your heel up toward your glutes. Do not land on your heel out in front of your body.

If you can’t or don’t like to run, perform 20–25 minutes of a cardio exercise of your choice.

Cooldown

Perform the following cooldown stretches to complete your workout for the day.

Friday

Core 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.

Core Circuit

Cycle through all five of the exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all five exercises, rest for 60–90 seconds, and then repeat the same circuit. Depending on your fitness level, complete anywhere from three to five rounds of the five-exercise circuit.

Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.

Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.

Coaching cues: While keeping your abs drawn in and slightly crunched, slowly walk your hands out in front of your body and back without losing the crunch on your abs.

Coaching cues: If needed, you can step back and up instead of jumping.

Cooldown

Perform the following cooldown stretches to complete your workout for the day.

Saturday

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.

Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.

Coaching cues: Move from position to position in a controlled manner.

Full-Body Strength

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 a two-arm incline push-up instead.

Coaching cues: Place most of your weight on your front leg.

Coaching cues: Use strong towels that can support your bodyweight.

Coaching cues: Try to pull the towel apart as you lower it toward your chest, and then extend it back overhead.

Coaching cues: Place your heel on something that will easily slide on the floor. Lift your hips as you curl your heel in.

Cooldown

Perform the following cooldown stretches to complete your workout for the day.