Fitness Workouts 3
Week 6
Contents
Monday
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 your knee to stretch the soleus muscle as well.
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 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. Easy Jog
5 minutes
CA2. Interval Training
3–4 repetitions of 3-minute run followed by 2-minute easy jog or walk
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
CA3. Cooldown jog or walk
2–3 minutes
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. 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. Go as low as you can without straining.
Tuesday
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. 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.
W2. Adductor 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.
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 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 4 and 6.
1A. Overhead Sliding Push-Ups
2–4 sets of 8–10 repetitions per arm
Coaching cues: Place your hand on something that will easily slide on the floor. Lower as your hand slides above your head. Press back up while you simultaneously slide your hand back in.
1B. Step-Up
2–4 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.
2A. One-Arm Row
2–4 sets of 8–10 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. Single-Leg Glute Bridge
2–4 sets of 15–20 repetitions per leg
Coaching cues: Squeeze your glutes at the top of the movement.
3A. Jumping Jacks
2–4 sets of 30–60 seconds
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. Thread The Needle Stretch
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C2. 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.
C3. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
C4. Side Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Reach overhead, then to each side for the recommended time.
Wednesday
Breath Flow
Follow along with the videos and the given cues.
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.
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
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.
Thursday
Endurance 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. Forearm Wall Slides
1 set of 10–12 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
Endurance Circuit
Cycle through all four of the exercises. Do each exercise for 45 seconds. Take a 15-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 six rounds of the four-exercise circuit.
1A. Y, T, W Raise
4–6 sets of 45 seconds
Coaching cues: Squeeze your shoulder blades together as you raise your arms.
1B. Seal Jacks
4–6 sets of 45 seconds
Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.
1C. Plank to Alternate Pike
4–6 sets of 45 seconds
Coaching cues: Move slowly and in a controlled manner.
1D. Double-Unders
4–6 sets of 45 seconds
Coaching cues: Rotate the jump rope underneath you twice for each jump. Land softly.
Alternate Exercise Option—Jump Rope
4–6 sets of 45 seconds
Coaching cues: Land softly.
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. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C3. Gentle Neck Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Gently pull your left ear to your left shoulder. Repeat for other side. Don’t force the stretch. Be gentle.
Friday
Full-Body Fitness 3
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. Bird Dog
1 set of 4–6 repetitions per side
Coaching cues: Keep your abs drawn up into your spine as you reach.
W2. Yoga Push-Ups
1 set of 5–8 repetitions
Coaching cues: If needed, you can perform the push-up from your knees.
W3. Squat to Stand
1 set of 6–8 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. 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. Bodyweight Squats
2–4 sets of 10–30 repetitions
Coaching cues: Squat back and down until your hips are slightly below your knees. Keep your knees stacked directly above your toes.
1B. Depth Push-Ups
2–4 sets of 10–15 repetitions
Coaching cues: Lower your chest slightly below your hands, then press up to full extension. If you don’t have exercise blocks, you can use books.
1C. Seated Towel Isolation Row
2–4 sets of 5–8 repetitions of 5-second holds
Coaching cues: Keep your back straight. Pull hard on the towel as you press your feet against it.
1D. Bicycle Crunches
2–4 sets of 8–15 repetitions per side
Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.
1E. Glute Bridge
2–4 sets of 12–20 repetitions
Coaching cues: Drive your heels into the floor and lift your hips. Squeeze your glutes at the top.
Alternate Exercise Option—Toe-Elevated Straight-Leg Deadlift
2–4 sets of 10–15 repetitions
Coaching cues: Elevate your toes on something that is only 1–2 inches high. Hinge your hips back and keep your back straight.
1F. Mountain Climbers
2–4 sets of 10–15 repetitions per leg
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. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C2. Supine Twist
1–2 sets of 15–30 seconds per side
Coaching cues: Keep both of your shoulders on the floor as you bring your knee across your body.
C3. Lat Stretch
1–2 sets of 15–30 seconds
Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch.
C4. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
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. 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 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. Plank Walkout
3–5 sets of 30 seconds
Coaching cues: While keeping your abs drawn in and slightly crunched, slowly walk your hands overhead and back without losing the crunch on your abs.
1B. Cross-Body Plank
3–5 sets of 30 seconds
Coaching cues: Bring your knee across to your opposite elbow. Touch it to your elbow if you can.
1C. Dead Bug (Legs Only)
3–5 sets of 30 seconds
Coaching cues: Keep your ribs down and lower back on the floor. Extend one leg, and then return it without letting your lower back lift off the ground.
1D. Half-Kneeling Chop
3–5 sets of 30 seconds per side
Coaching cues: Contract your abs as you pull the band down to the opposite hip.
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.
1E. Jumping Jacks
3–5 sets of 60 seconds
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. 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. Cat-Cow
1–2 sets of 6–8 repetitions
C3. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.