Next Level Movements
You have three workouts this week, plus a Lifestyle Habit similar to week 1. We are upping the game just a tad, with some dynamic moves. You have two new circuits to get through, plus one repeat from last week. We also have a new The Finisher Tabata Circuit 2.0! Listen to your body when exercising.
This week expect exercises that isolate your muscles in the following circuits:
- Move Making 103 – This circuit has multi-joint exercises that will challenge you. The Finisher circuit at the end.
- Moving On Up 104 – We start to integrate multiple movements into one exercise, increasing your functional fitness level.
- Move Making 102 – With this repeat, you will have a chance to practice. Add some weight or use a progression. Also, you can do 15 reps if you feel like you need more of a challenge. The Finisher 2.0 circuit at the end.
Keep moving and stay on track with these next level movements!
Lets get after the exercises! Remember to download the PDF for an easy to follow workout plan. Also, check out your meal ideas for this week. What you eat will determine how you move.
Move Making 103
Day 1 | Warm Ups
Warm-ups – 1x Through
-Reverse Lunge and Twist 8x Each Leg
-I T Y Shoulder Activation 8x
-Butt Kicker 20 Seconds
Move Making 103 – 3x Through
-Reverse Lunge w/ Knee Thrust 10-12 Reps
-Arm Walkout Lockoffs 10-12 Reps
-Banded Biceps Curls or Iso Curls 10-12 Reps
-Wall Sit Variations 30 Seconds
-Two Feet RDL/One Foot RDL 10-12 Reps
-Renegade Rows 10-12 Reps Each Arm
-Upright Rows 10-12 Reps
-Shoulder Press 10-12 Reps
Rest 60-90 Seconds and Repeat
*After completing MM 103, do The Finisher Tabata Circuit!
The Finisher Tabata Circuit – 2x Through (4 minutes long )
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 Breaks And Repeat
Day 1 | Cool-Down
Cool-Down – 1x Through
-Hip Flexor Stretch 45 Seconds Each Side
-Cross Body Arm Stretch 45 Seconds Each Side
-Hinged Back Twist Stretch 30 Seconds Each Side
Moving On Up 104
Day 2 | Warm-Ups
Warm-Ups – 1x Through
-3 Squats/Arm Walk-out/Upward Dog/Downward Dog 5x
-Front To Back Arm Swings 10x Each Way
-High Knees 20 Seconds
Moving On Up 104 – 3x Through
-Reverse Lunge W/ Lateral Flye 10-12 Reps Each Side
-Plank Jacks 30 Seconds
-Lateral Leap 20-24 Leaps
-Close-Grip Push Up W/ Knee Tuck 10-12 Reps
-Alternating Front Lunge W/ Trunk Rotation 10-12 Reps Each Leg
-One Leg Glute Bridge 10-12 Reps Each Leg
-Quick Feet 30 Seconds
-Superman 10-12 Reps
Rest 60-90 Seconds and Repeat
Day 2 | Cool-Down
Cool-Down – 1x Through
-Seated Hamstring Stretch – 45 Seconds Each Side
-Modified Pigeon Stretch – 45 Seconds Each Side
-Forward Shoulder Shurg Hold – 30 Seconds Each Side
Move Making 102
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 (15 reps if you want more of a challenge)
-Banded Lat Pull-Down 10-12 Reps
-Half Sit-Up Rope Pull 20 Reps (10 Each Arm)
-Banded Seated/Half Kneeling Row 10-12 Reps or 10-12 Each Side
-Goblet Squat 10-12 Reps
-Triceps 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
The Finisher Tabata Circuit 2.0 – 2x Through ( 4 minutes long )
Bear Crawls 20 Seconds
10 Second Break
Lateral Leap to Single Leg Front Jump 20 Seconds
10 Second Break
High Plank Side to Side Hops 20 Seconds
10 second Break
Squat Jumps 20 Seconds
10 Second Break
Day 3 | 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 Stretch Series 2
Week 2 | Lifestyle Habit | Chair Stretch Series 2
Don’t Let the Daily Grind, Grind You Down!
Your Lifestyle Habit this week is a seated sequence just like last week, but with different stretches. Get this sequence in at least ONCE this week!
Chair Stretches – 1x Through
-Wrist Flexor / Extensor Stretch 3-5 Seconds Each Side
-Upper Trapezius Stretch 3-5 Seconds Each Side
-Levator Scapulae Stretch 3-5 Seconds Each Side