Week 1 Workout Details

 

Week 1 Printable Workout Chart

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**30 seconds each exercise. Repeat entire series 2-4 times. 

***Also: Images should move automatically. (It may take a moment for all of them to load). Timing is altered in the image. Go at your own pace, but keep it slow and controlled.

 

Pushup + Renegade Row

Knees or toes. With hexagonal dumbbells (so they don’t roll) or without. Lower chest toward floor. As you push up, lift one weight towards your hip leading with the elbow high and squeezing shoulder blades. Focus on keeping core tight with hips/chest square to the floor – no rocking or swaying.

 

Squat Jumps

Squat Position: Feet slightly wider than hips. Push butt back as you squat, keeping knees behind toes and chest lifted. Jump and land with a soft bend in the knees to protect your back.

Squat/Bicep Curl/Overhead Press

Feet slightly wider than hips. Hold dumbbells with arms relaxed at your side, palms facing hips. Push butt back as you squat, keeping knees behind toes and chest lifted. As you stand, curl dumbbells towards shoulders, then press overhead with weights slightly forward of face. Lower weights to shoulders then slowly unfold back to starting position. (Palms stay facing body entire time).

 

Plyo Lunges

Lunge position: Front knee directly over ankle (never forward past the toes!). Thigh parallel to floor. Jump with both feet. Switch lead legs in the air. Land softly with opposite leg in front lunge.

 

Modifications: 1. Forward Lunges – Stepping forward into a lunge then pressing back to standing start, alternating legs. 2. Walking Lunges

 

Lunge/Tricep Overhead Extension

Lunge position: Front knee directly over ankle (never forward past the toes!). Thigh parallel to floor. Hold dumbbell(s) with both hands overhead, arms glued by ears. Bend elbows (weight lowering behind your back) as you lunge. Return arms straight as you rise from the lunge.

 

Side Shuffles

 

Squat Position: Feet slightly wider than hips. Push butt back as you squat, keeping knees behind toes and chest lifted. Side step, slide feet together, 2-4 times (depending on your space) then change directions. Focus on keeping hips low and chest lifted.

 

Plie Squat with Forward Arm Raise

Feet much wider than hips, toes turned out, tailbone tucked under, chest lifted. Weights in hands, palms facing front/inner thighs. Squat (keeping chest lifted), then lift arms parallel to floor, palms down as you rise. Focus on squeezing the core and not allowing momentum to take over this move.

 

Fast Feet

Up and down, right in place, as fast as you can. Football drills. The Floor’s on Fire. Whatever you want to call it. Plan says to count to 10 slowly – but it’s your last cardio burst, so just push yourself to go as long as you can! 🙂

 

Calf Raise with Side Arm Raise

Feet slightly wider than hips. Hold dumbbells with arms relaxed at your side, palms facing hips. Press up to the tip toes and lift weights out to the sides (palms facing down) no higher than shoulder height/parallel to the floor.

 

Crunches

Knees bent. Feet flat on the floor. Fingertips lightly touching temples. Elbows wide. Brace core and small tuck of the chin as you exhale and lift shoulder blades off the floor. Inhale as you roll back down.

 

Bicycles

Knees directly over hips. Fingertips lightly touching temples. Elbows wide. Extend one leg 45 degrees, lifting and twisting opposite shoulder towards knee. Repeat to other side.

Modification: Toe tap opposite foot to floor with bent knee. Release head back to floor between each twist.

 

Single Leg Drops

Lying on back, legs extended with feet directly over hips. Bracing through the core (with a slight tip of the hips to make sure your low back stays toward the floor), lower one leg at a time to just a couple inches off the floor (or whatever level works for you to keep your low back near the ground).

 

Supermans

Lying on front, arms (thumbs up) and legs long (toes pointed). Chin tucked so your eye gaze is directly down toward the ground. Squeeze glutes to lift arms and legs – hold – then lower.

 

Hover

Knees or toes. Elbows directly under shoulders, resting on your forearms. Hips level with shoulders (no mountaintops!). Tighten thighs, roll shoulders away from ears, and SQUEEZE YOUR CORE! Hold as long as you can! 🙂
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