Fitness Workouts 3
Week 5
Contents
Monday
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. Ankle Mobilization
1–2 sets of 8–10 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Forward Lunge with a Twist
1 set of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and in a controlled manner.
Lower-Body Strength Supersets
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. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Skater Squat
2–4 sets of 6–10 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. Bear Plank Shoulder Taps
2–3 sets of 6–8 repetitions per side
Coaching cues: Move slowly and don’t rotate your torso as you perform the exercise.
2A. Lateral Lunge
2–4 sets of 12–15 repetitions per leg
Coaching cues: Sink hips toward your outside heel and then drive back up to a standing position.
2B. Single-Leg Hamstring Curls
2–4 sets of 6–10 repetitions per leg
Coaching cues: Place your heel on something that will easily slide on the floor. Lift hips as you curl your heel in. If you can’t perform this “single-leg” version, perform the same movement with both legs, as a modification.
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. Brettzel Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Relax as much as possible and breathe deeply while holding this 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.
C4. 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.
Tuesday
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. Pec Mobilization
1 set of 8–10 repetitions per arm
Coaching cues: Press your arm up and back until you feel a stretch in your chest. Hold each stretch for a full three seconds.
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.
W3. Yoga Pushups
1 set of 4–8 repetitions
Coaching cues: If needed, you can perform the push-up from your knees.
Upper-Body Strength Supersets
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. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Feet Elevated Shoulder Push-Ups
2–4 sets of 10–12 repetitions
Coaching cues: Place feet on an elevated object. With a vertical torso, lower the top of your head to the floor. Press back up to full extension.
Alternate Exercise Option—Shoulder Push-Ups
2–4 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.
1B. Vertical Bear Crawls
2–4 sets of 15–20 seconds
Coaching cues: Get your torso as vertical as possible to load your shoulders as you crawl forward.
2A. Typewriter Pull-Ups
2–4 sets of 5–7 repetitions per side
Coaching cues: Pull up toward your left hand. Slide over to the other hand and then lower back down. Repeat for the other side.
Alternate Exercise Option—Prone Towel Pull-Downs
2–4 sets of 10–15 repetitions
Coaching cues: Try to pull the towel apart as you lower it toward your chest and then extend it back overhead.
2B. Band Pull-Aparts
2–4 sets of 12–18 repetitions
Coaching cues: Grab a band with a shoulder-width grip in front of you. With straight arms, pull it apart until it touches your chest.
Alternate Exercise Option—Wall Slides
2–4 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.
3A. Dips
2–3 sets of 12–20 repetitions
Coaching cues: Get between two chairs. Place hands at the sides of your hips. Lower to 90 degree angles at your elbows, then press back up.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Thread The Needle Stretch
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C2. 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.
C3. Wrist Stretches
1–2 sets of 15–30 seconds per arm in each position
Coaching cues: Hold each stretched position for a full five seconds.
Wednesday
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.
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 your knee to stretch the soleus muscle as well.
W2. Quadriceps Stretch
1 set of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
Optional—Plantar Fasciitis Release
1 set of 15–30 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
20–25 minutes at a steady, moderate pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up toward your glutes. Do not land on your heels out in front of your body.
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Pick up the pace for a duration of 30 seconds whenever and as often as you feel like it during the run. Determine this by how you feel.
If you can’t or don’t like to run, perform 20–25 minutes of a cardio exercise of your choice such as walking or biking.
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 your knee to stretch the soleus muscle as well.
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
Mobility 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.
Mobility 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
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. Cat-Cow
1 set of 4–6 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 set of 4–6 repetitions per side
Coaching cues: Keep your abs drawn up into your spine as you reach.
W3. Spider-Man with Reach
1 set of 4–6 repetitions per side
Coaching cues: Move from position to position in a controlled manner.
Full-Body Fitness Circuit
Perform one set of each exercise. Rest for 60 seconds. Then return to the first exercise in the group, and perform one more set of each exercise. Continue this pattern until you complete the suggested number of sets for each exercise in the group.
1A. Plyometric Push-Ups
2–4 sets of 10–12 repetitions
Coaching cues: Explosively press up and lift hands off the floor with each rep.
1B. Walking Lunges
2–4 sets of 12–15 repetitions per leg
Coaching cues: Maintain balance and 90-degree angles at both knees as you lower.
1C. Back Widow
2–4 sets of 12–15 repetitions
Coaching cues: Place elbows on a pad. Drive elbows into the ground and lift upper back off the floor.
1D. Front Plank
2–4 sets of 20–60 second hold
Coaching cues: Keep your abs drawn gently up into your spine and maintain a straight line from your head to your toes. Keep breathing as you hold this position.
1E. Straight-Leg Hip Lift
2–4 sets of 10–12 repetitions per leg
Coaching cues: Keep your ribs down. Don’t arch your lower back as you lift.
1F. Spider-Man Climbers
2–4 sets of 10–15 repetitions per leg
Coaching cues: Move quickly.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C2. Brettzel Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Relax as much as possible and breathe deeply while holding this stretch.
C3. Chest Expansion
1–2 sets of 15–30 seconds
Coaching cues: Lock your hands and straighten your arms behind you. Lift them up until you feel a gentle stretch in your chest.
C4. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
Saturday
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.
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 abs drawn up into your spine as you reach.
Core Circuit
Cycle through all five of the exercises. Do each exercise for 30 seconds (except for the last exercise). Take a 10-second rest between each exercise. After performing all four 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 four-exercise circuit.
1A. Wall-Press Abs
3–5 sets of 30 seconds
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.
1B. Anti-Rotation Press
3–5 sets of 30 seconds per side
Coaching cues: Anchor your band at stomach height 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.
Alternate Exercise Option—Side Plank
3–5 sets of 30 seconds per side
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. Spider-Man Plank
3–5 sets of 30 seconds
Coaching cues: Touch your knee to your elbow while maintaining a plank. If you can’t touch, get as close as you can.
1D. Chair Burpees
3–5 sets of 60 seconds
Coaching cues: Don’t let your hips sink when you jump back.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. 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.
C2. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.