We’re looking at 12-15 reps for each exercise and 2-3 sets (or rounds) for each set.
Let us know if you have any questions.
Looking forward to hearing how it goes![/text_block]
Set#1
- squat leg raises
- knee hugs
- bird dog
Set#2
- frog legs
- double leg circles
- backwards plank
Set#3
- Side leg lifts
- super hero
- feet up toe touches
We all want you to feel welcome, so please feel free to comment here with us![/text_block]
Set #1
- Cross leg over, elbow to knee
- Frog legs
- Plank position forearms to hands
Set #2
- Wide leg sit up
- straight leg pulses
- Super hero
Set #3
- lunges
- straight leg pulses
- plank side reaches
Go get em team! Looking forward to hearing how it goes!!![/text_block]
Go Get Em!!! And let us know how it goes![/text_block]
Set#1
- pushups (12 reps)
- step ups (12 reps)
- flutters (30 secs)
Set#2
- Dips (15 reps)
- Squats (15 reps)
- Knee hugs (12 reps)
Set#3
- Wall sit (30 secs)
- Burpee (10 reps)
- lunge (8 reps)
We want you to keep your habits, we want you to keep taking care of your body and working out. However it’s rarely a great idea to do workouts every single day of the week.
So tomorrow you’ll take a bit of a break from your full body workouts and focus on your abs.
In this video Dorothy and I wake up bright and early to do it with you.
Hope you enjoy!
Go get em Team and keep it rockin![/text_block]
Sometimes you’ll see me doing different variations of one exercise. That doesn’t mean you need to do exactly what I’m doing, I’m just showing you easier and then more challenging movements.
Warm Up
run on the spot
sit ups
push ups
squats[/text_block]
Set#1
- 2 foot stair hops (walk up the stairs if you aren’t yet able to hop)
- push ups
- wide leg – full sit up – reach to one foot, then the other foot on the next rep
Set#2
- heel touch squats
- mountain climbers
- bicycles
Set#3
- crab toe touches
- plank jumps
- hands to forearms
If you are having an issue here is a workout you can do instead that we had planned later on. We don’t want you to miss a workout though so do this one if you’re not able to access the other one.[/text_block]
Set#1
- Knee hug toe touch (12-15 reps)
- Lunge forward/ lunge backward (8 reps / side)
- Toe taps (20-30 seconds)
Set#2
- Side plank-knee to elbow (12-15 reps / side)
- Pike position- forearms t hands (8 reps / side)
- Reverse Plank (20-30 seconds)
Set#3
- Plank position- 2 feet jumps (12 reps)
- Scissors (12-15 reps)
- Bird Dog (12-15 reps/ side)
Recovery days are just as important as workout days. Take some time to take care of your body today. We need to give our bodies a chance to rest, heal and recover especially after a long week of workouts.
Eat some good quality food that will help heal your bodies, take some time to stretch and enjoy this type of ‘off’ day, because we’re back at it tomorrow with a new workout![/text_block]
Let’s do this!!![/text_block]
Set#1
- Lunge (8 each side)
- Plank walk (10 in total)
- Knee hugs (15 total)
Set#2
- Mountain climbers (15 reps)
- Side pushups (10 each side)
- Double leg lifts (10 total)
Set#3
- Side lunges (10 each side)
- Slow Bird Dog (8 each side)
- Knees at 90 degree crunches (12 total)
Go get em!!![/text_block]
Set#1
- Plank position – reach one arm forward (10 reps)
- Frog jumps (12 reps)
- Slow extended bicycle
Set#2
- Abs – on back – bend, lengthen, double leg to single leg (10 reps)
- Lunge – Forward to back (8 reps)
- crab walk, full length of mat, 5 reps
Set#3
- Ab exercise – back scoop (12 reps)
- Jumping jacks (15 reps)
- All 4’s position – donkey kick (12 reps)
Alright Team, You’ve been working hard all week. Remember recovery days are just as important as workout days. We need to give our bodies a chance to heal and recover.
Tomorrow we have breathing exercises scheduled, here is the link if you’d like to do them with us. On a similar note I’d like to add, I’ve been hosting Nationally Syndicated Exploring Mind and Body for over 6 years now and almost every exert mentions breathing to improve your health in some way is beneficial to improve your health and more importantly to reduce stress![/text_block]
Hope you’re all enjoying the weekend.[/text_block]
Set#1
- slow motion pushups (till failure)
- chair pose (30 secs)
- Super hero – one side at a time (12 reps)
Set#2
- Skater (10 reps)
- Plank – toe tap side to side
- Bridge (hold 30 secs)
Set#3
- Dolphin push up (10 reps)
- Chair lunges (8 reps/each side)
- Full body V-up with pulses (8 reps)
In the next couple days we’ll share our winners for our contest and have a new exciting announcement. Hope you’re all having a nice evening.[/text_block]
Set#1
- Jumping jacks (20-30 secs)
- Knee hugs(12-15 reps)
- Pike position – step through (10 -12 reps/side)
Set#2
- Mountain climbers (20 – 30 seconds)
- Legs straight up- pulse (15 – 20 reps)
- Lunges – foot on bench (12-15 reps/ side)
Set#3
- Squat leg lift- Squat Cross (12-15 reps/ side)
- Superhero (12 – 15 reps)
- Line hop (20 – 30 seconds)
Set#1
- Side lunge with a hop (8 reps)
- crab position – toe touches (10 reps)
- forearm rock – (12 reps)
Set#2
- single leg deadlift – touch opposite toe (8 reps)
- on back – opposite are to opposite leg – scissor motion (30 secs)
- plank position – reach to touch knee or toe (10 reps)
Set#3
- Hip raise – thigh squeeze (20 reps)
- Side plank – reach under (10 reps)
- star fish (12 reps)
Alright Team, if you’ve been following along with the workouts each day, your body needs a rest for tomorrow. Remember that rest days are just as important as workout days.
We put together a yoga video for you to help your body recover.[/text_block]
Set#1
- Yoga Recovery Workout
- Happy Baby
- Downward Dog
- Cobra
Set#2
- Child’s Pose
- Thread the Needle
- Cat-Cow (10 reps)
The next day you’ll do the LIVE workout that we filmed today, or if you did the live workout with us you’ll do workout #17![/text_block]
Set#1
- plank squat (10 reps)
- hip raise – circles – 5/5
- flutters – 5 reps of 3 sec flutters
Set#2
- side lunge / press (8 reps each side)
- Forearm plank – knee to same elbow (10 reps)
- side sit up (12 reps)
Set#3
- Mountain climbers (20 secs)
- Side leg lift 2/2 (10 reps)
- knee – opp, bent leg and lengthen (8 reps)
Set#1
- Side push ups
- forearm side reaches
- side lunges
Set#2
- Plant to forearms
- Lunges
- Hip pulses
Set#3
- Side plank raises
- hip raises
- bicycles
Set#1
- Push up – knee up (6-8 reps each side)
- Leg waves (10 each side)
- Arm circles (20 secs for each movement)
Set#2
- V-position (30 sec hold)
- Close grip push ups (8 – 12 reps)
- Hydrant – straight leg (12 reps each side)
Set#3
- Feet up – toe touches (12 reps)
- Plank – arm reaches (8 arm reach on each side)
- Crab – toe touches (8 touches each side)
Hope you enjoy![/text_block]