Strength 1

Week 4

Contents

Monday

Full-Body Strength 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: Perform this exercise slowly and in a controlled manner.

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

Coaching cues: Press your arm up and back until you feel a stretch in your chest. Hold each stretch for a full three seconds.

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.

Perform 2–3 sets of each exercise for the first three weeks. Perform 4 sets of each exercise for the last three weeks.

Coaching cues: Maintain balance and 90-degree angles at both knees as you lower.

Coaching cues: Place your hand on something that will easily slide on the floor. Lower your body as your hand slides to the side. Press back up while you slide your hand back in.

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 towel pull-downs instead.

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

Coaching cues: Maintain a straight line from your head to your toes as you hinge your hips back and reach for the floor.

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.

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 gentle stretch in your chest.

Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch.

Coaching cues: Maintain 90-degree angles at both knees. Lean forward until you feel a gentle stretch.

Tuesday

Endurance 2 OR Run 2

Perform either the “Endurance 2” workout or the “Run 2” workout today.

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.

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 30–40 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.

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

Coaching cues: Lift and keep your hips off the floor as you perform the crunches.

Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.

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.

Coaching cues: Hold the stretch on each side for a full five seconds.

Coaching cues: Relax and allow your whole body to sink into the floor.

Run 2

Warm-Up

Perform the suggested repetitions of the following warm-up exercises, then immediately move on to the main exercises for the workout.

Coaching cues: Keep your heel on the ground as you reach your knee forward.

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.

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

6–8 repetitions of 1-minute run followed by 1-minute easy jog or walk

CA3. Cooldown Jog or Walk

5 minutes

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.

Coaching cues: Don’t force it—just go until you feel a gentle stretch.

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

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

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.

Coaching cues: Keep your ribs down and your lower back on the floor.

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

Strength Circuit

Perform 2–3 sets of each exercise in the first three weeks. Perform 4 sets of each exercise for the last three weeks.

Coaching cues: Lift yourself only slightly off the ground.

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.

Coaching cues: Keep your back straight. Pull hard on the towel as you press your feet against it.

Coaching cues: Bring your knee up to touch your elbow as you lower. Then return your knee as you press back up.

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.

Coaching cues: Don’t force it—just go until you feel a gentle stretch in your chest.

Coaching cues: Perform this exercise slowly and gently.

Coaching cues: Reach down your back, and lightly pull down on your elbow until you feel a gentle stretch in your triceps.

Thursday

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.

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

Coaching cues: Perform the suggested reps for all four directions. Stay tall and don’t lean.

Strength Circuit

Perform 2–3 sets of each exercise in the first three weeks. Perform 4 sets of each exercise for the last three weeks.

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.

Coaching cues: Drive your heels into the floor, and lift your hips. Squeeze your glutes at the top.

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.

Coaching cues: Elevate your toes on something that is only 1–2 inches high. Hinge your hips back, and keep your back straight.

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.

Coaching cues: Pull your heel directly behind you.

Friday

Yoga Flow 2

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

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.

Saturday

Full-Body Fitness

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: Keep your ribs down and lower back on the floor.

Coaching cues: Squeeze your glutes at the top of the movement.

Coaching cues: If needed, you can perform the push-up from your knees.

Full-Body Fitness Circuit

Coaching cues: Lower and sit softly. A lower seat will be more difficult. Use only one leg to get back up. If needed, you can use the other leg to help a little.

Coaching cues: If you are advanced, perform as many repetitions as you can without stopping in each set.

Coaching cues: Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.

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

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

Cooldown

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