Fitness Workouts 4
Week 1
Contents
Monday
Full-Body Fitness 1
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.
W1. Pec Mobilization
1–2 sets of 4–6 repetitions per arm
Coaching cues: Press your arm up and back until you feel a stretch in your chest. Hold each stretch for a full three seconds.
W2. Squat to Stand
1–2 sets of 8–10 repetitions
Coaching cues: At the bottom of the squat, keep your hips low and your chest up.
Full-Body Fitness 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.
1A. Goblet Squat
2–4 sets of 12–15 repetitions
Coaching cues: Hold any weighted item directly in front of your chest as you squat.
1B. Sliding Pushups
2–4 sets of 3–5 repetitions per side
Coaching cues: Place your hand on something that will easily slide on the floor. Lower your body as your hand slides up and above your head. Press back up while you simultaneously slide your hand back in. Alternate from sliding overhead to sliding to the side.
2A. Inverted Row
2–4 sets of 10–12 repetitions
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.
Alternate Exercise Option—Seated Towel Isolation Row
2–4 sets of 8–12 repetitions
Coaching cues: Keep your back straight. Pull hard on the towel as you press your feet against it. Pull hard for three seconds, then rest for one second to perform one repetition.
2B. Single-Leg Deadlift
2–4 sets of 8–12 repetitions per leg
Coaching cues: Maintain a straight line from your head to your toes as you hinge your hips back and reach for the floor.
2C. Dead Bug
2–4 sets of 6–10 repetitions per side
Coaching cues: Keep your ribs down and your lower back on the floor. Extend one leg, and then return it without letting your lower back lift off the ground.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Floor Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Don’t force it. Just go until you feel a gentle stretch in your chest.
C2. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C3. Butterfly Stretch
1–2 sets of 15–30 seconds
Coaching cues: Lean forward until you feel a gentle stretch in your inner thighs.
C4. Gentle Neck Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Gently pull your left ear toward your left shoulder. Repeat, but this time, pull slightly to the front and look at your shirt. Repeat for other side. Don’t force the stretch. Be gentle.
Tuesday
Power Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow
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.
Power Flow
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.
Cooldown Flow
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.
Wednesday
Endurance 1
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.
W1. Floor Angels
1–2 sets of 8–10 repetitions
Coaching cues: Keep your ribs down and your lower back on the floor.
W2. Bird Dog
1–2 sets of 4–6 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach.
Endurance Circuit
Cycle through all four exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all four exercises, rest for 30–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from four to eight rounds of the four-exercise circuit.
1A. Cross-Body Climbers
30 seconds
Coaching cues: Bring each knee to the opposite elbow. Move quickly.
1B. Prone Towel Pull-Downs
30 seconds
Coaching cues: Try to pull the edges of the towel away from each other as you lower it toward your chest and then extend it back overhead.
1C. Hip Lift Crunches
30 seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1D. Jump Rope
30 seconds
Coaching cues: Land softly.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Sphinx Pose
1–2 sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
C2. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C3. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
Thursday
Upper-Body Strength
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.
W1. Floor Angels
1–2 sets of 8–10 repetitions
Coaching cues: Keep your ribs down and your lower back on the floor.
W2. Yoga Push-Ups
1–2 sets of 4–6 repetitions
Coaching cues: If needed, you can perform the push-ups from your knees.
W3. Forearm Wall Slides
1–2 sets of 8–10 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
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.
1A. Divebomber Push-Ups
2–4 sets of 6–12 repetitions
Coaching cues: Scoop your nose and then your chest close to the floor, then press up through your hands to full extension. Reverse the same movement to return to the starting position.
Alternate Exercise Option—Dive Push-Up
2–4 sets of 8–12 repetitions
Coaching cues: Scoop your nose and then your chest close to the floor, then press up to full extension. Return to starting position and repeat.
1B. Chin-Ups
2–4 sets of 6–12 repetitions
Coaching cues: If needed, use a chair to help. Lower yourself all the way down, and pull your body up until your chin is above the bar.
Alternate Exercise Option—Reverse Snow Angel
2–4 sets of 10–12 repetitions
Coaching cues: Lift your arms and legs only slightly off the ground.
2A. Spider-Man Push-Ups
2–4 sets of 5–8 repetitions per side
Coaching cues: Bring your knee up to touch your elbow as you lower. Then return your knee as you press back up.
2B. One Arm High Row
2–4 sets of 10–15 repetitions per arm
Coaching cues: Row your elbow out to the side. Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.
3. Vertical Bear Crawls
1–4 sets of 15–30 seconds
Coaching cues: Get your torso as vertical as possible to load your shoulders as you crawl forward.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C2. Lat Stretch
1–2 sets of 15–30 seconds
Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch in the sides of your upper back.
C3. Biceps Stretch
1–2 sets of 15–30 seconds per arm
Coaching cues: Place your thumb and index finger against the wall at shoulder height, then gently turn away until you feel a gentle stretch in your biceps.
C4. Wrist Stretches
1–2 sets of 15–30 seconds per position per arm
Coaching cues: Hold each stretched position for a full five seconds.
Friday
Lower-Body Strength
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.
W1. Glute Bridge
1–2 sets of 10–12 repetitions
Coaching cues: Drive your heels into the floor and lift your hips. Squeeze your glutes at the top.
W2. Forward Lunge with a Twist
1–2 sets of 6–8 repetitions per side
Coaching cues: Perform this exercise slowly and with control.
W3. Spider-Man with Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
Lower-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.
1A. Single-Leg Squat to Box
2–4 sets of 6–10 repetitions per leg
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.
1B. Toe-Elevated Straight-Leg Deadlift
2–4 sets of 10–15 repetitions
Coaching cues: Elevate your toes on something that is only 1–2 inches high. Hinge your hips back and keep your back straight.
2A. Sliding Reverse Lunge
2–4 sets of 10–15 repetitions per leg
Coaching cues: Place your foot on something that will easily slide on your floor surface.
2B. Glute Hamstring Walkout
2–4 sets of 5–8 repetitions
Coaching cues: Lift your hips off the floor. Slowly walk your heels out in front of you, and then walk them back while keeping your hips lifted.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you. Squeeze your glutes to amplify the stretch.
C2. 90-90 Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Maintain 90-degree angles at both of your knees. Lean forward until you feel a gentle stretch.
C3. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
Saturday
Core 1
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.
W1. Cat-Cow
1–2 sets of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
W2. Bird Dog
1–2 sets of 6–8 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach.
Core Circuit
Cycle through all five exercises. Do each exercise for 30 seconds. 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.
1A. Bicycle Crunches
30 seconds
Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.
1B. The Bear Plank
30 seconds
Coaching cues: Round your back, and press your hands into the floor while keeping your knees off the floor. Keep breathing, and hold for the recommended duration.
1C. Half-Kneeling Chop
30 seconds per side
Coaching cues: Contract your abdominals as you pull the band down to the opposite hip.
Alternate Exercise Option—Side Plank
30 seconds per side
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1D. Plank Walkout
30 seconds
Coaching cues: While keeping your abs drawn in and slightly crunched, slowly walk your hands out in front of your body and back without losing the crunch on your abs.
1E. Front Plank
30 seconds
Coaching cues: Keep your abs drawn gently up into your spine and maintain a straight line from your head to your toes. Keep breathing as you hold this position. Perform from your knees if you need to modify it.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Sphinx Pose
1–2 Sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
C2. Cat-Cow
1–2 sets of 6–8 repetitions
C3. Child’s Pose
1–2 sets of 15–30 seconds