Your Daily Move

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Make Your Move Week 3 | Consistency Is Key

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Bringing It All Together

This week we have four workouts to get through and bedtime/wake up stretch routines. Building good habits is how you will progress! At this point you will have to do workouts on consecutive days. Maybe two days on, one day off, however your schedule works is fine. You are trying to finish these four workouts by next week, GRADUATION WEEK!

We have two new circuits along with two circuit repeats. Expect a challenging week of cardio and strength. These dynamic workouts will make you sweat. Don’t be afraid to push yourself when repeating circuits from previous weeks.

  • Movement Done Right 105 – Exercises that will challenge your agility, core, and shoulder strength. The Finisher 2.0 at the end of this circuit.
  • Move Making 103 – Add more reps or a progression that you haven’t used yet. Tummy Time core circuit at the end of this circuit.
  • Moving On Up 104 –  Another repeat where you can challenge yourself a bit more. Gut Buster With Ball at the end of this circuit.
  • Kardia Mover 106 – A cardio based workout with total body strength exercises. This will get your kardia (heart) jumping.

Make sure you are eating clean and download these files.

Workout Menu Week 3Download
Make Your Meals Week 3Download

Movement Done Right 105

Day 1 | Warm-Ups

Warm-ups-1x Through
-Jumping Jacks 20 Seconds
-Shoulder Rolls 10x Each Way
-Butt Kicker 20 Seconds

Movement Done Right 105- 3x Through
-Fire Hydrant Kickouts 10-12 Reps
-Plies Squats 10-12 Reps
-Haybayler 10-12 Reps Each Side
-Skier Hops (Twist Hops in Place) 30 Seconds
-Diagonal Resistance Band Pull Aparts 10-12 Reps Each Way
-Front Raises 10-12 Reps
-Overhand Standing Band Row 10-12 Reps
-Side Arm Walks To Supermans 10-12 Tucks Each Side (20-24 Total Tucks)
Rest 60-90 Seconds and Repeat

The Finisher 2.0 Circuit – 2x Through
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
No Rest and Repeat

Day 1 | Cool Down

Cool-Down – 1x Through
-High Reach Bend Overs  30 Seconds Each Side
-Cross Body Arm Stretch 45 Seconds Each
-Hinged Back Twist 30 Seconds Each Side

Move Making 103

Day 2 | 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 (15 reps, more resistance, 45 seconds, or a progression)
-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
-High Row 10-12 Reps
-Shoulder Press 10-12 Reps
Rest 60-90 Seconds and Repeat

Tummy Time – 2x Through
-Bird Dogs 20 Reps Total 
-Dead Bugs 20 Reps Total 
-High Plank Knee Tuck to Fire Hydrant 10 Reps Each Leg 
-Crunch Hold with Alternating Leg Drops 10 Reps Each Leg 
Rest 60-90 Seconds and Repeat

Day 2 | Cool Down

Cool-Down – 1x Through
-Hip Flexor Stretch  45 Seconds Each Side
-Cross Body Arm Stretch 45 Seconds Each
-Hinged Back Twist 30 Seconds Each Side

Moving On Up 104

Day 3 | 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 (15 reps, more resistance, 45 seconds, or a progression)
-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

Gut Buster With Ball- 2x Through
-Ball Roll Out to Knee Tuck Plan 10-12 Reps Each Side
-Ball Leg Lift 10-12 Reps
-Ball Side Plank 20 Seconds
-Full Ball Plank Glute Lift 10-12 Reps Each Hand
-Side to Side Scissor Kicks 20-24 Kicks or 10-12 Rotations
-Dead Bug Pulses 30 Seconds
Rest 60-90 Seconds and Repeat

Day 3 | 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

Kardia Mover 106

Day 4 | Warm-Ups

Warm-Ups – 1x Through
-Dynamic Quad Stretch 6x Each Leg
-Reverse Lunge and Twist 8x Each Leg
-Jumping Jacks 20 Seconds

Kardia Mover 106 – 3x Through
-Alt. Forward Lunge Pull Aparts 10-12 Lunges
-Forward Jump/Backward Jump 10-12 Reps Both Ways (20-24 Jumps)
-High Side Plank Twist Reach 10-12 Reps Each Side
-Jump Lunge 10-12 Reps Each Leg (20-24 Jumps)
-Bear Crawl 10-12 Reps Each Side
-Quick Jump To Burpee 10-12 Reps
-Curl and Press 10-12 Reps
-Mountain Climber 30 Seconds
Rest 60-90 Seconds and Repeat

Day 4 | 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 3

Week 3 | Lifestyle Habit| Chair Stretches Series 3

Don’t Let the Daily Grind, Grind You Down!
Increase blood circulation and release tight muscles right in your chair!
By using objects around you, stretching in your office or at home can be easy!

Chair Stretch Series 3 – 2x Through
-Desk Lat Stretch 3-5 Seconds
-Chin Retractions 2x through
-Trunk Rotation Stretch 3-5 Seconds Each Side
-Glute Master With Band 12-15 Reps