jessica beaton - WEEKs SEVEN & EIGHT

WEEKS SEVEN & EIGHT ARE GEARED MORE ON BODYWEIGHT AND MOBILITY. SORE IS ACCEPTABLE, PAIN IS NOT WHAT I AM LOOKING FOR ON THE SHIFT HERE WITH THE LIFTS. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

WEEKS 7 & 8 CONSIST OF THREE (3) WORKOUTS (2 ON STRENGTH, 1 ON MOBILITY) 

THE TWO STRENGTH WORKOUTS ARE TO BE DONE TWICE PER WEEK. THERE WILL BE A LINK GIVEN TO A FULL BLOWN MOBILITY WORKOUT FOR YOU AS WELL TO SUPPLEMENT.

LET'S STICK WITH THE STEADY STATE CARDIO FOR NOW UNTIL YOU GET SETTLED BACK IN VIRGINIA.

IN ADDITION, I WOULD LOVE YOU TO CONTINUE AT LEAST ONE YOGA CLASS IN PER WEEK.

EQUIPMENT NEEDED THE NEXT TWO WEEKS:

  • YOU
  • BOX OR BENCH

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.

WORKOUT A:

wide stance push ups 

  • PERFORM 5-8 REPS(trying to get as deep as possible)

  • Rest for 10 seconds, move immediately to next movement

  • REPEAT SET FOR three ROUNDS total

elevated tabletop

  • PERFORM a REP for 20-40 seconds hold

  • Rest for 60 seconds

  • REPEAT superSET FOR three ROUNDS

overhead squats

  • PERFORM 12-15 REPS(trying to get as deep as possible)

  • Rest for 10 seconds, move immediately to next movement

  • REPEAT SET FOR three ROUNDS total

v-ups

  • PERFORM 10-15 REPs

  • Rest for 60 seconds

  • REPEAT superSET FOR three ROUNDS

side planks

  • PERFORM a REP for 20-40 seconds hold per side

  • Rest for 10 seconds, move immediately to next movement

  • REPEAT SET FOR three ROUNDS total

superman

  • PERFORM a REP for 20-40 seconds hold

  • Rest for 60 seconds

  • REPEAT superSET FOR three ROUNDS

 

 

PARTICIPATE IN STEADY CARDIO FOR 30-45 MINUTES with your brisk walking.

WORKOUT B:

step ups 

  • PERFORM 10-15 REPS per leg (do all one side then switch)

  • Rest for 10 seconds, move immediately to next movement

  • REPEAT SET FOR three ROUNDS total

SWIMMER KICKS

  • PERFORM THE MOVEMENT 10-12 REPS PER LEG (ALTERNATE THEM)

  • REST FOR 60 SECONDS

  • REPEAT ABOVE superSET THREE (3) TIMES RESTING BETWEEN EACH SET

tripod

  • PERFORM a rep for 10-25 seconds

  • Rest for 10 seconds, move immediately to next movement

  • REPEAT SET FOR three ROUNDS total

plank to push up

  • PERFORM 5-8 REPS PER hand leading. 

  • REST FOR 60 SECONDS

  • REPEAT ABOVE super SET THREE (3) TIMES RESTING BETWEEN EACH SET

lateral step over

  • 8-12 REPS PER SET (over and back is one rep)

  • Rest for 10 seconds, move immediately to next movement

  • REPEAT SET FOR three ROUNDS total

hollow rock

  • 12-20 reps

  • REST FOR 60 SECONDS

  • REPEAT ABOVE super SET THREE (3) TIMES RESTING BETWEEN EACH SET

PARTICIPATE IN STEADY CARDIO FOR 30-45 MINUTES with your brisk walking.