Fitness Workouts 2
Week 4
Contents
Monday
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 on to the main exercises of the workout.
W1. 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.
W2. Yoga Push-ups
1 set of 6–8 repetitions
Coaching cues: If needed, you can perform the push-ups from your knees.
W3. Forward Lunge with a Twist
1 set of 8–10 repetitions per leg
Coaching cues: Perform this exercise slowly and in a controlled manner.
Full-Body Fitness 2
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.
1A. Curtsy Lunge
2–3 sets of 12–15 repetitions per leg
Coaching cues: Step slightly back and to the side as you lower into a curtsy.
Alternate Exercise Option—Reverse Lunge
2–3 sets of 12–15 repetitions per leg
Coaching cues: Maintain balance and 90-degree angles at both knees as you lower.
1B. Dive Push-Up
2–3 sets of 12–15 repetitions
Coaching cues: Scoop your nose and then your chest close to the floor, then press up through your hands to full extension. Return to starting position and repeat.
2A. Band Pull-Aparts
2–3 sets of 10–15 repetitions
Coaching cues: Grab a band with a shoulder-width grip in front of you. With straight arms, pull it apart until the center of the band touches your chest.
Alternate Exercise Option—Wall Slides
2–3 sets of 10–15 repetitions
Coaching cues: Try to keep your hips, upper back, shoulders, elbows, and wrists against the wall as you perform the slide. If you can’t, just get as close as you can.
2B. Single-Leg Reach
2–3 sets of 8–10 repetitions per leg
Coaching cues: Maintain a straight line from head to toes as you hinge your hips back and reach in front of you.
3A. Spider-Man Plank
2–3 sets of 8–10 repetitions per leg
Coaching cues: Touch your knee to your elbow while maintaining a plank. If you can’t touch, get as close as you can.
3B. Jumping Jacks
2–3 sets of 20–30 repetitions
Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Wall Chest Stretch
1–2 sets of 15–30 seconds
Coaching cues: Place your full arm on the wall at shoulder height. Then gently turn away until you feel a stretch in your chest.
C2. Side Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Reach overhead. Then lean to each side for the recommended time.
C3. 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.
Tuesday
Run 2
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Calf/Soleus Stretch
1 set of 15–30 seconds per leg
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.
W2. Hip Flexor Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure as you roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
5 minutes
CA2. Interval Training
3–5 repetitions of a 2-minute run followed by a 2-minute easy jog or walk
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.
CA3. Cooldown Jog or Walk
5 minutes
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.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
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.
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. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
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.
Wednesday
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 lower back on the floor.
W2. Yoga Push-Ups
1 set of 6–8 repetitions
Coaching cues: If needed, you can perform the push-ups from your knees.
Upper-Body Strength
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.
1A. Eccentric Pull-Ups
2–3 sets of 4–8 repetitions
Coaching cues: Jump to have your chin over the bar, then slowly lower 3–5 seconds to the bottom. Repeat.
Alternate Exercise Option—Reverse Snow Angel
2–3 sets of 10–15 repetitions
Coaching cues: Lift yourself only slightly off the ground.
1B. Feet-Elevated Push-Ups
2–3 sets of 10–15 repetitions
Coaching cues: Place your feet on an elevated object. Maintain a straight line head to feet.
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. Depth Push-Ups
2–3 sets of 10–15 repetitions
Coaching cues: Lower chest slightly below hands, then press up to full extension. If you don’t have exercise blocks, you can use books.
2C. Hip Lift Crunches
2–3 sets of 15–20 repetitions
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
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. Lat 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 in the sides of your upper back.
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.
Thursday
Stillness Flow
Follow along with the videos and the cues that are given.
Warm-Up 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.
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 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.
Friday
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. Adductor Mobilization
1–2 sets of 6–8 repetitions per side
Coaching cues: Rock back and sit on your heel, feeling the stretch in your inner thigh.
W2. Glute Bridge
1–2 sets of 10–12 repetitions
Coaching cues: Drive your heels into the floor, and lift your hips. Squeeze your glutes at the top.
Lower-Body Strength
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.
1A. Single-Leg Squat off Box
2–3 sets of 8–10 repetitions per leg
Coaching cues: Use a sturdy chair, bench, or box that can support your weight.
1B. Quadruped Hip Abduction
2–3 sets of 15–18 repetitions
Coaching cues: Lift knee out to the side and up to hip height. Don’t rotate as you lift.
Alternate Exercise Option—Single-Leg Glute Bridge
2–3 sets of 10–15 repetitions per leg
Coaching cues: Squeeze your glutes at the top of the movement.
2A. Walking Lunges
2–3 sets of 12–16 repetitions per leg
Coaching cues: Maintain balance and 90 degree angles at both knees as you lower.
2B. Hip Four Quadrants
2–3 sets of 10 repetitions per leg in all four positions shown
Coaching cues: Perform the suggested reps for all four directions. Stand tall and upright, and don’t lean.
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.
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. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
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.
C3. 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.
Saturday
Core 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. Thread The Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
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. Don’t arch your back.
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.
1A. Dead Bug (Legs Only)
1 set of 30 seconds
Coaching cues: Keep your ribs and lower back on the floor. Extend one leg, and then return it without letting your ribs or lower back lift off the ground.
1B. Anti-Rotation Walkouts (Right Side)
1 set of 30 seconds
Coaching cues: Anchor your band at chest height around something secure at your side. Press the band directly in front of your chest, then slowly walk away from the anchor point while maintaining the position of your hands.
Alternate Exercise Option—Side Plank (Right Side)
1 set of 30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1C. Hip Lift Crunches
1 set of 30 Seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1D. Anti-Rotation Walkouts (Left Side)
1 set of 30 seconds
Coaching cues: Anchor your band at chest height around something secure at your side. Press the band directly in front of your chest, then slowly walk away from the anchor point while maintaining the position of your hands.
Alternate Exercise Option—Side Plank (Left Side)
1 set of 30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1E. Mountain Climbers
1 set of 30 seconds
Coaching cues: Maintain a straight line from your head to your toes.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. 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.
C2. Child’s Pose
1–2 sets of 15–30 seconds
