beaton's CONDITIONING

BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS. YOU WILL COMPLETE THESE WEEKLY WORKOUTS FOR THE NEXT 2 WEEKS. LET'S STARTED!

EQUIPMENT NEEDED:

  • DOWEL ROD
  • STABILITY BALL
  • TRX
  • DUMBBELLS OF VARIOUS WEIGHTS
  • KETTLEBELLS OF VARIOUS WEIGHTS
  • RESISTANCE BANDS
  • BENCH OR BOX FOR DIPS
  • GLIDER DISCS

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

WARM UP EXERCISES

WARM-UP EXERCISES ARE A CRUCIAL PART TO BEGINNING ANY EXERCISE. IT IS IMPORTANT THAT YOU PERFORM THESE WARM-UP EXERCISES BEFORE EACH WORK OUT.

MOBILITY SHOULDER ROTATION

  • PERFORM 3-5 REPETITIONS

  • ONE REPETITION EQUALS OVER AND BACK

OVERHEAD SQUAT

  • PERFORM 3-5 REPETITIONS

LATERAL FLEXIONS

  • PERFORM 3-5 REPETITIONS

  • A REPETITION IS ONCE ON THE LEFT SIDE AND ONCE ON THE RIGHT SIDE

SHOULDER EXTENSIONS

  • PERFORM 3-5 REPETITIONS

OVERHEAD REACH

  • PERFORM 3-5 REPETITIONS

FOLD OVER

  • PERFORM 3-5 REPETITIONS

SHRUGS, SCARECROW, SWIMMER

  • PERFORM 3-5 REPS

  • ONE REP IS A SHRUG, SCARECROW AND SWIMMER

CAT/CAMELS

  • COMPLETE 3-5 REPS

  • ONE REP IS A CAT AND CAMEL

THREAD THE NEEDLE

  • PERFORM 1 TIME

DEEP QUAD

  • PERFORM 1 TIME

PRYING SQUAT

  • COMPLETE THE MOVEMENT 3-5 TIMES

HEEL TO TOE ROCKING

  • PERFORM 1 TIME ALL THE WAY THROUGH YOUR TOES

DAY ONE

BODYWEIGHT PRISONER SQUATS

  • PERFORM 12-15 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 1-2 ADDITIONAL TIMES, RESTING BETWEEN EACH SET

STABILITY BALL PUSH UPS

  • PERFORM 10-15 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 1-2 ADDITIONAL TIMES, RESTING BETWEEN EACH SET

Band paddleboarding

  • PERFORM 8-10 TIMES per side

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 1-2 ADDITIONAL TIMES, RESTING BETWEEN EACH SET

Band Low Row

  • PERFORM 15-20 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 1-2 ADDITIONAL TIMES, RESTING BETWEEN EACH SET

 

 

 

 

 

DUMBBELL SQUAT, CURL, PRESS

  • PERFORM 6-8 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 1-2 ADDITIONAL TIMES, RESTING BETWEEN EACH SET

BAND HIGH TO LOW ROTATIONS

  • PERFORM 10-12 REPETITIONS PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 1-2 ADDITIONAL TIMES, RESTING BETWEEN EACH SET

FINISH DAY ONE WITH 15-20 MINUTES OF ACTIVE PLAY OR BRISK WALKING

DAY TWO

NO WORKOUT TODAY

day three

Have you completed your warm-up exercises? Be sure to do these before moving on to the new workout exercises.

waiters walk

  • walk 50-100ft

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 TIMES

 

bent over rear flyes

  • COMPLETE 12-15 REPS PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 TIMES

 

single leg bench squat

  • COMPLETE 5 REPS PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 TIMES

  • use additional weight if needed
 

BACK LUNGE TO HIGH KNEE

  • LEFT LEG COMPLETE 10-12 REPS

  • RIGHT LEG COMPLETE 10-12 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 TIMES

 

BENCH DIPS

  • COMPLETE 6-8 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

ELEVATED FEET TABLETOP

  • HOLD THE TABLETOP POSITION FOR 15-30 SECONDS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

CABLE FACE PULL

  • COMPLETE 10-15 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

 

 

 

 

FINISH DAY ONE WITH 8-10 MINUTES OF JUMPING JACKS OR JUMPING ROPE FOR 8-10 MINUTES WITH 20 SECONDS ON AND RESTING FOR 40 SECONDS

 

DAY FOUR

NO WORKOUT TODAY

 

DAY FIVE

DUMBBELL FRONT SQUAT

  • COMPLETE 10-15 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

BAND LOW TO HIGH ROTATIONS

  • COMPLETE 10-12 REPS PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

DUMBBELL SINGLE ARM ROW

  • RIGHT ARM COMPLETE 10-12 REPS

  • LEFT ARM COMPLETE 10-12 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

STABILITY BALL HIP PRESS

  • COMPLETE 10-15 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

GLIDER DISC LATERAL LUNGE

  • LEFT LEG COMPLETE 10-12 REPS

  • RIGHT LEG COMPLETE 10-12 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

GLIDER DISC CROSSOVER LUNGE

  • LEFT LEG COMPLETE 10-12 REPS

  • RIGHT LEG COMPLETE 10-12 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS

 

BAND HORIZONTAL ROTATIONS

  • LEFT SIDE COMPLETE 10-12 REPS

  • RIGHT SIDE COMPLETE 10-12 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOR AN ADDITIONAL 1-2 SETS