Strength 3

Week 4

Contents

Monday

Upper-Body Strength 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: Press your arm up and back until you feel a stretch in your chest. Hold each stretch for a full three seconds.

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

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.

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 you are advanced, perform as many repetitions as you can in each set without stopping. Perform from your knees, if needed.

Coaching cues: Use sturdy chairs that can support your weight. Make sure the seat is facing toward your head; otherwise, the chairs could tip as you pull.

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.

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

Coaching cues: Move slowly and in a controlled manner.

Cooldown

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

Coaching cues: Perform this exercise slowly and gently.

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: Hold each stretched position for a full five seconds.

Tuesday

Lower-Body Strength 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: Rock back and sit on your heel, feeling the stretch in your inner thigh.

Coaching cues: Keep your hips low and your chest up at the bottom of the squat.

Lower-Body Strength Supersets

Coaching cues: Lower and sit softly. Try to take 3–5 seconds to fully lower. 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: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.

Coaching cues: Squat back and down until your hips are slightly below your knees. Keep your knees stacked directly above your toes.

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: Lift knee out to the side up to hip height. Don’t rotate as you lift.

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

Cooldown

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

Coaching cues: Pull your heel directly behind you.

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

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: Keep both of your shoulders on the floor as you bring your knee across your body.

Wednesday

Breath Flow

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.

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 to stretch the soleus muscle as well.

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 heel up toward your glutes. Do not land on your heels out in front of your body.

Pick up the pace for a duration of 30 seconds when 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.

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

Coaching cues: Lean your torso forward until you feel a gentle stretch. Go as low as you can without straining.

Friday

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.

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

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

Full-Body Strength Supersets

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.

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

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.

Coaching cues: Reach overhead, then to each side for the recommended time.

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.

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

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.

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

Coaching cues: Bring your knee across to your opposite elbow. Touch it to your elbow if you can.

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.

Coaching cues: Contract your abdominals as you pull the band down to the opposite hip.

Cooldown

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