This is your day off! Just relax and do some stretching if you feel tight or sore.
Take A Hike
This is light cardio day. nothing to intense here, you could go on a walk or a hike. Any type of activity that keeps you moving but not over doing it.
Side Planks
4 Rounds –
Split Squats
Wide outs
Sumo Squats
Spider Mans
Side Planks
Tall Kneeling Spinal Rotations
2Min. AB Finisher
30 Seconds Bicycle Crunches
30 Seconds Push-Ups
30 Seconds Bicycle Crunches
30 Seconds Push-Ups
Corrective Exercises
Corrective Exercise Day:
Ankle Mobility
Knee Circles
Figure 8 with arms
Over Head Squat with stick or towel
Spinal Flexion
Single Arm Over head Squat
Scapular Push-ups
Scorpion Tails
Circuit 1
Side Step
Squat
Plank
Side Step
Side Lunge with High knee of Kick
Squat with Reverse Lunge
Side Step
Lunge
Push-up
Side Step
Sit-up
Plank
Side Step
Plank Walkout
Reverse Lunge with A Kick
Side Step
Circuit 2
Side Step
Scorpion Tails
Plank Get-ups
Side Step
Knee Tuck
Pick up Press
Squat and Hold
5 Rounds –
Alternating Wind-Mills (Toe Touches)
Isometric Squat Hold – 20 Seconds
Crab Walk Toe Touch
4 Rounds –
Plank Leg Lifts – 10 reps each leg
High Pulls – 30 seconds
Standing Knee Pulls – 30seconds
Y T W’s – 10 reps each movement
2 Minute Finisher –
Man/Woman-Makers
Kick Off!
Monday – Circuit Workout
ROUND 1
- Single Leg RDL – Left Leg
- Single Leg RDL – Right Leg
- Spider Mans
- High Bows – Running in place with just your arms.
- Side Step and Squat
- Lateral Arm Raises
- Walk and Tuck – Plank Walk-Out and Knee Tuck
- Front Arm Raises
- Split Squat – Left Leg
- Split Squat – Right Leg
ROUND 2
EMOM – Every Minute on The Minute
20 seconds – Mountain Climbers
40 seconds – Glute Bridge Hold
Repeat for 5 rounds (5 minutes)
Repeat Rounds 1& 2
Final Ab Finisher
30 Seconds – Planks
30 Seconds – Russian Twists
30 Seconds – Planks
30 Seconds – Flutter Kicks
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