Intro – Week 1 – Day 1 – Total Body

Repeat for a total of 3 rounds.

Walkout
1. Stand upright with your feet hip-width apart, trying to keep the legs as straight as possible.This is the start position.
2. Bend over and place hands on the floor just in front of the feet.
3. Begin to walk the hands out into a high plank or push-up position (wrists underneath shoulders) without ever moving the feet.
4. Pause for a moment in this position, then walk the hands toward the feet and back to the start position. *Modification: Bend the knees as much as possible during the movement

Primary Muscles Worked
Abdominals, Shoulders, Hamstrings

Bodyweight Squat
1. Set the feet hip-width apart, keeping the toes in line with the knees. This is the start position.
2. While keeping the weight in the heels, bend the knees and drop the hips to lower the body.
3. Once the bottom of the squat is reached, pause for a moment, then drive the weight through the heels returning to the start position.

Primary Muscles Worked
Quadriceps, Glutes, Hamstrings, & Core

Child’s Pose Push-Up
1. Begin on the knees and sit back on the heels with the arms extended. Hands should be close together, face down toward the floor. This is the start position.
2. From here, push forward off of the knees and bring the chest between the hands.
3. Once the chest is just above the floor, push back to the start position.

Primary Muscles Worked
Triceps & Shoulders

Forward Lunge
1. Stand with feet hip-width apart, keep the back straight, shoulders back and core engaged.This is the start position.
2. Take a large step forward and slowly bend both knees. The back knee should be just above the above the floor.
3. Push off the heel of the front foot and go back to the starting position.

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings

Butterfly Sit Ups
1. Lie flat on the back with the bottoms of the feet together, knees pointing in opposite directions This is the start position.
2. Using the abdominal muscles, bring the torso upright, then round over the legs and toes.
3. From here, slowly lower the torso, vertebrae by vertebrae, back down to the start position.

Primary Muscles Worked
Abdominals

Repeat for a total of 3 rounds.

2019-09-16T18:33:39+00:00