Hiya Friends
Welcome to this week’s workout :)
*Go as light or as heavy if you need
- Dumbbells/Weights used: 2kg, 2.5kg (weight plate), 3kg, 4kg, 5kg, 7.5kg, barbell - if you don't have a barbell you can use a plate or a dumbbell. If you don't have some of these weights, then use what you have.
-Yoga mat
5 Minute Warm Up | 12 Exercises | 25 Seconds Work
1. JOG IN PLACE
2. SIDE TO SIDE OVERHEAD REACH
3. ARM ROTATION
4. TOE TOUCH CIRCLES
5. SQUAT W/ ARM SWINGS
6. AROUND THE WORLD LUNGES
7. CROSSOVER BUTT KICKERS
8. ALT CALF STRETCH
9. KNEE UP TO TOE TOUCH KICK
10. TORSO TWIST
11. SIDE PLANK (right)
12. SIDE PLANK (left)
30 Minute HIIT Weights w/ Cardio Intervals | 2x Rounds | 12 Exercises | 40 Seconds Work, 15 Seconds Rest
1. BICEP CURL W/ EXTERNAL ROTATION 5KG set
2. SINGLE ARM TRICEP EXT. (right) 2.5KG single
3. SINGLE ARM TRICEP EXT. (left) 2.5KG single
4. OVERHEAD DUMBBELL CIRCLES 2KG set
5. PUSH UP TO SIDE PLANK W/ 4X RAINBOW KICKS
6. HIGH-LOW HEEL KICKS
7. FALLING SIDE LUNGE (right) 5KG single
8. FALLING SIDE LUNGE (left) 5KG single
9. DEADLIFT W/ ROW 7.5KG set
10. TIP TOE PLIE SQUAT PULSE 5KG single
11. RUNNER'S LUNGE TO BALANCE (right)
12. RUNNER'S LUNGE TO BALANCE (left)
13. OVERHEAD REACH TO ANKLE CRUNCH 3KG single
14. WEIGHTED DEAD BUG 2KG set
15. BARBELL SIT UPS
16. WEIGHTED BICYCLE CRUNCH 4KG single
17. SPIDER-MAN MOUNTAIN CLIMBERS
18. HIGH KNEE CLAP
5 Min Cool Down | 12 Exercises | 25 Seconds Work
1. BOW & ARROW STRETCH
2. TRICEPS STRETCH
3. BEND OVER W/ ROTATION
4. QUAD STRETCH (right)
5. QUAD STRETCH (left)
6. LYING GLUTE STRETCH (right)
7. LYING GLUTE STRETCH (left)
8. PIGEON STRETCH (right)
9. PIGEON STRETCH (left)
10. CALF STRETCH (right)
11. CALF STRETCH (left)
12. COBRA STRETCH
Equipment / Software used:
- Video: iPhone XS
- Video Editing Software: iMovie
- Other Media Software: Canva, Simple Transfer Desktop
- Music: YouTube Music Library https://studio.youtube.com/channel/UCHSUrlJE-sq76VClUFpnRiA/music
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