1.6 Monday | Home
Imagine how amazing you'll feel after completing this workout—stronger, more energized, and one step closer to your goals. Let's make it happen—you’ve got this
Warm Up
BODYWEIGHT CARDIO WARM UP
3 Minutes
Perform any form of bodyweight cardio of your choosing continuously for 3 minutes. Get warm!
LEG SWINGS
30 seconds each leg
Big loose swings
LOW LUNGE CROSSBODY TWIST
30 seconds
Alt reaching arm and front leg
SEATED HIP OPENERS 90/90
30 seconds
These are great for improving mobility in your squat and loosen back pain
Activation 1 — 1X
Note- These are meant to be performed slowly, creating a mind body connection.
EQUIPMENT
MINIBAND
EXERCISES
40 reps MONSTER WALKS
20 reps 45 DEGREE STANDING SIDE LEG LIFT each leg
MONSTER WALKS
40 reps
Option to place band around your thighs if preferred. Alt directions, 40 steps total
45 DEGREE STANDING SIDE LEG LIFT
20 reps each leg
Slight toe out in your kicking leg
Set 2 — 4X
Note- Perform one exercise with 30 seconds between rounds. Increase rest as you increase load. DO NOT forget to do warm up sets working at light to moderate load for 5 reps. These DO NOT count as your working sets.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
10-15 reps
30 seconds
SQUAT TO BENCH DUMBBELLS
10-15 reps Moderate- Heavy
Build weight as able
Feet hip width apart, wight a slight turn out. Avoid rocking when coming out of the bottom of the squat
Superset 3 — 4X
Note- Perform movements back to back. Rest 60 seconds between rounds.
EQUIPMENT
BOX/BENCH
DUMBELLS
EXERCISES
12 reps HIP THRUST DUMBBELLS
8-10 reps SUPPORTED STEP UP each. leg
60 seconds Rest
HIP THRUST
12 reps Heavy
Build if able
Option to use a heavy single DB placed in the center of your pelvis. Push through your heels, squeeze at the top.
SUPPORTED STEP UP
8-10 SLOW reps
Take a slight hinge, keeping your chest forward to make this more glute dominant.
Set 4 — 3X
Note- Perform one exercise at moderate load. Rest 30 seconds between rounds.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
10-12 reps BULGARIAN SPLIT SQUAT each leg
30 seconds Rest
BULGARIAN SPLIT SQUAT
10-12 reps each leg
About 2 ft in front of the bench. Lower until the back knee is floating just off the floor. Push through the front foot as you come to standing.
Set 5 — 2X
Note- Perform one exercise to failure at higher reps. Repeat 3 rounds
EQUIPMENT
MINIBAND
EXERCISES
25 reps MINIBAND DONKEY KICKS right leg
12 reps ELEVATED CLAM Right leg
Switch legs
30 seconds Rest
MINIABND DONKEY KICKS
25 reps
Kicking up keeping your heel close to your body.
ELEVATED CLAM
12 reps right leg
Imagine being placed between to pains of glass.
Switch legs
Cooldown
DOWN DOG
30 seconds
Peddle out your heels before pressing them into the mat
ALT RUNNERS LUNGE
30 seconds alt directions
Option to lower the back knee and lift your chest
FIGURE 4
30 second alt directions
Pull the knee to chest to deepen stretch
supine spinal twist
30 seconds Alt Directions
Keep both shoulders on the mat as you let the twist deepen