Learning The Basics
This week we have two workouts to get through as well as a recommended lifestyle habit we want you to incorporate in your day.
Expect basic exercises to establish proper form in the following circuits:
- Move Making 101 – Baseline exercises emphasizing proper form.
- Move Making 102 – Further challenging muscles with The Finisher circuit, a cardio session, at the end.
As we progress through the month your workout frequency will increase to three and even four workouts a week. Also, your workouts will become more functional, this means multiple movements to make one exercise.
Each circuit contains eight exercises. Complete each exercise for the given number of repetitions or time. Transition between exercises with minimal rest (5-10seconds). After completing each series (also known as a set), rest between 60-90 seconds, then continue on with the next set. Complete three sets.
Warming up and cooling down are very important so we added a warm up and cool down that you will do before and after each circuit for that day. Remember just ONE circuit is done a day. You can space them out throughout the week. For instance, you could run circuit 1 on Monday and circuit 2 on Wednesday. Look at our sample calendar from Nutrition Week if you need help planning. Leave at least one day in between for recovery this week and watch the videos before preforming the exercises!
Here are your workouts and meal ideas this week. Download it to your phone or print it out.