Make Your Move Week 1 | Starting Your Journey

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.  

Move Making 101

Day 1 | Warm-Ups

Warm-ups – 1x Through
-Dynamic Quad Stretch
6x Each Leg
-Shoulder Rolls 10x Each Way
-Side to Side Arm Swings 20x

Move Making 101 – 3x Through
-Push-Up 10-12 Reps
-Plank Reach 10-12 Reps Each Arm/ Plank for 30 Second
-Standing Band Row 10-12 Reps
-Wall Sit 30 Seconds/ Ball Squat 10-12/ Bodyweight Squat 10-12
-Side Plank 20 Seconds Each Side
-Stationary Lunge 10-12 Reps
-Reverse Flye 10-12 Reps
-Trunk Rotation 10-12 Reps
Rest 60-90 Seconds and Repeat

Day 1 | Cool-Down

Cool-Down1x Through
-Hip Flexor Stretch  45 Seconds Each Side
-Cross Body Arm Stretch 45 Seconds Each
-High Reach Bend Overs 30 Seconds Each Side

Move Making 102

Day 2 | Warm Up

Warm-Ups – 1x Through
-Bird Dogs
8x Each Side
-Hip Bridges 15x
-Front To Back Arm Swings 10x Each Way

Move Making 102 – 3x Through
-Banded Lat Pull-Down
10-12 Reps
-Half Sit-Up Rope Pull 20 Reps (10 Each Arm)
-Half Kneeling Banded Rows Row 10-12 Reps or 10-12 Each Side
-Goblet Squat 10-12 Reps
-Tricep Bodyweight Dip 20-24 Reps or 10-12 Each Leg Up
-Side Lunge With Bench/Chair/Box 10-12 Reps Each Leg
-Push Aways 10-12 Reps
-Ball YTW’s 10-12 Reps
Rest 60-90 Seconds and Repeat

*Do The Finisher Tabata Circuit after completing MM102.

The Finisher Tabata Circuit – 2x Through ( 4 minutes long, no break! )
Squat Jack Burpee 20 seconds
10 second break
Jumping Jack Variation 20 seconds
10 second break
Cross Body Punches 20 seconds
10 second break
Push-Up  Plank To Elbow Plank 20 seconds
10 second break
No Break And Repeat

Day 2 | Cool-Down

Cool-Down – 1x Through
-Seated Hamstring Stretch – 45 Seconds Each Side

-Modified Pigeon Stretch – 45 Seconds Each Side
-Torsion Back Stretch – 45 Seconds Each Side

Chair Stretches Series 1

Week 1 | Lifestyle Habit | Chair Stretches Series 1
Your Lifestyle Habits Are Just As Important As Your Workouts!
Here are three stretches we would like you to incorporate at your desk or while you have been sitting for a long period of time this week.

Chair Stretches- 1x through
-Sit Up In Your Chair
-Lateral Side Bend
3-5 Seconds
-Chair Flexion With A Twist
3-5 Seconds
-Hip Gluteal Stretch And 90/90 Stretch
3-5 Seconds