EV HOMe kb & bODYWEIGHT FUN
OK CHICA, HERE ARE THREE NEW WORKOUTS TO DO FOR THE NEXT 3-4 WEEKS TO SUPPLEMENT ALO CLASSES, ENERGY CLASSES, AND THE PREVIOUS WORKOUTS I HAVE CREATED FOR YOU. IF THIS IS SOMETHING YOU WANT TO CONTINUE, YOU WILL NEED TO REGISTER FOR IT ON THE WEBSITE. WHAT YOU PURCHASED IS NOT A RE-OCCURRING SUBSCRIPTION. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS. LET'S GET STARTED.
EQUIPMENT NEEDED FOR THIS WEEK:
KETTLEBELLS OF VARIOUS WEIGHTS
BOX FOR SQUATS
SPACE FOR BODYWEIGHT MOVEMENTS
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.
DAY ONE
BEGIN YOUR WORKOUT PERFORMING 10-15 MINUTES OF MOBILITY WORK. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.
Kettlebell double front lunge
LEFT LEG PERFORM EIGHT (8) REPETITIONS
RIGHT LEG PERFORM EIGHT (8) REPETITIONS
Rest for 45-90 seconds
REPEAT ABOVE SET FOR AN ADDITIONAL 3-4 TIMES, RESTING IN BETWEEN EACH SET
diVEBOMBERS
PERFORM 5-6
Rest for 45-90 seconds
REPEAT ABOVE SET FOR AN ADDITIONAL 3-4 TIMES, RESTING IN BETWEEN EACH SET
windmill
perform 4 reps per side
REST FOR 45-90 SECONDS
REPEAT ABOVE SET 2-3 additional TIMES, RESTING IN BETWEEN EACH SET
single leg deadlift
LEFT leg PERFORM 5-8 REPETITIONS
RIGHT leg PERFORM 5-8 REPETITIONS
REST FOR 45-90 SECONDS BETWEEN SETS
REPEAT ABOVE PAIRING 2-3 additional TIMES, resting between each set
hand to hand swings
PERFORM 25 REPETITIONS
REST FOR 30-60 SECONDS
REPEAT ABOVE SET 3-4 additional TIMES, RESTING IN BETWEEN EACH SET
DAY TWO
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO FUEL UP, HYDRATE, AND RECUPERATE.
day three
HALO
PERFORM 3 REPS CLOCKWISE
PERFORM 3 REPS COUNTERCLOCKWISE
REST FOR 30-45 SECONDS
REPEAT ABOVE SET 1-2 additional TIMES, RESTING BETWEEN EACH SET
KETTLEBELL JERK
PERFORM 5-6 reps/ARM
REST FOR 30-45 SECONDS
REPEAT ABOVE SET 2-3 additional TIMES, RESTING BETWEEN EACH SEt
DIFFERENT THAN A PUSH PRESS
double front squat
PERFORM 5-6 reps
REST FOR 30-60 SECONDS
REPEAT ABOVE SET 2-3 additional TIMES, RESTING BETWEEN EACH SEt
YES - USE YOUR OFFSET PAIR OF BALLS :-)
DIAMOND PUSH UPS
COMPLETE 10-12 REPS/SET
REST FOR 45-60 SECONDS
REPEAT ABOVE SET 2-3 additional TIMES, RESTING BETWEEN EACH SET
single leg squat
LEFT leg perform movement 5 TIMES
RIGHT leg perform movement 5 TIMES
REST FOR 30-60 SECONDS
REPEAT ABOVE 2-3 additional times TIMES, RESTING BETWEEN EACH SET
Pullover
perform movement 8-10 TIMES
REST FOR 45-60 SECONDS
REPEAT ABOVE 2-3 additional times TIMES, RESTING BETWEEN EACH SET
day four
DAY four IS A REST AND RELAX DAY. MAKE SURE TO FUEL UP AND RECUPERATE.
day five
BEGIN YOUR WORKOUT PERFORMING 10-15 MINUTES OF mobility work. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.
ELEVATED TABLETOP
PERFORM MOTION 5-6 TIMES. BE SLOW WITH THE REP. GET TO FULL HIP EXTENSION. TRICEPS SHOULD BE COOKING
REST FOR 45-90 SECONDS
REPEAT ABOVE SET 3-4 additional TIMES, RESTING BETWEEN EACH SET
step up
LEFT leg perform movement 6-8 TIMES
RIGHT leg perform movement 6-8 TIMES
REST FOR 45-90 SECONDS
REPEAT ABOVE SET 3-4 additional TIMES, RESTING BETWEEN EACH SET
OFFSET BALLS…BELLS. HEAVIER WEIGHT INSIDE
SIDE PLANKS
PERFORM HOLD 30-45 SECONDS/SIDE
REST FOR 45-90 SECONDS
REPEAT ABOVE SET 2-3 additional TIMES, RESTING BETWEEN EACH SET
single contralateral deadlift
LEFT leg 6 TIMES
RIGHT leg 6 TIMES
REST FOR 45-90 SECONDS
REPEAT ABOVE SET 2-3 additional TIMES, RESTING BETWEEN EACH SET
Rack walk
walk 50'-70'. HALF-WAY THROUGH YOUR WALK, SWITCH ARMS.
REST FOR 30-60 SECONDS BETWEEN SETS
REPEAT ABOVE PAIRING 3-4 additional TIMES, RESTING BETWEEN SETS
WALK FRONT DOOR TO BACK WINDOW 4 X = 1 SET
THUMB SHOULD BE TOUCHING COLLARBONE
PUT 15 MINUTES ON THE CLOCK
DO 15 SWINGS AT THE START OF EVERY MINUTE
REST THE REMAINDER OF THE MINUTE
15 MINUTES X 15 SWINGS/MIN = 225 REPS
CALORIES BURNED PER MINUTE WILL BE SOMEWHERE AROUND 12-15 KCALS
YOU WOULD HAVE TO RUN AT 8.5MPH TO REPLICATE FOR PERSPECTIVE