Week 1 - Stronger Together Workouts

Week 1 - Stronger Together Workouts

Week 1 Workouts

We will get through this together!

DONATIONS WELCOME!

To help cover the costs of planning and filming my daily workout videos, I am now accepting donations. 10% of all proceeds will be donated to the Covid-19 Response Fund for WHO. Donations support WHO’s work to track and understand the spread of the virus; to ensure patients get the care they need and frontline workers get essential supplies and information; and to accelerate efforts to develop vaccines, tests, and treatments.Any amount is greatly appreciated! Thank you for your generosity and being a part of this wonderful community!

TUESDAY

Full Body HIIT

Equipment:
1. A chair or other elevated surface
2. Mat
3. Water

HIIT ROUND 1
*Perform each exercise for 45 seconds, resting for 10-15 between each. Complete 1-2 rounds, resting 60-90 seconds between rounds.

  1. Bodyweight squats or squat jumps

  2. Butt kickers

  3. Chair or seated tricep dips

  4. Tall Plank Knee to Elbow (:45 each side)

  5. Forearm Plank Punches

HIIT ROUND 2
*Perform each exercise for 45 seconds, resting for 10-15 between each. Complete 1-2 rounds, resting 60-90 seconds between rounds.

  1. Through lunges or reverse lunges 

  2. Sea Turtles

  3. Plyo or regular push ups

  4. Single Leg Glute Bridge (elevate with chair)

  5. Low Core Leg Flutters

CORE FINISHER - ROUND 3
*Perform each exercise for 30 seconds, resting for 10-15 between each. Complete 1-2 rounds, resting 60-90 seconds between rounds.

  1. Single Leg Jackknife or Knee tuck (each side)

  2. Penguins

  3. Russian Twist

  4. Bird Dog Plank

  5. Mountain Climbers

  6. Forearm Plank

  7. Plank Jacks

WEDNESDAY

Upper Body and Core Strength…with a Booty Burner Finisher

Equipment:
1. A chair or other elevated surface
2. Dumbbells or anything with a little weight (wine bottles, bean cans, salsa jars, etc.)
3. Mat
4. Water

SUPERSET 1
*Perform each exercise in the superset back to back for a total of 2-3 rounds of 12-15 repetitions. Choose a weight that gives you a good challenge on the last 1-2 reps but allows you to maintain quality form. Rest 30-90 seconds between sets but as little as possible between exercises.

1a. Single Arm Dumbbell Push Press (Variation: lateral dumbbell raises as an alternative for those with shoulder injuries)

1b. Dumbbell 1.5 rows

SUPERSET 2
*Perform each exercise in the superset back to back for a total of 2-3 rounds of 12-15 repetitions. Choose a weight that gives you a good challenge on the last 1-2 reps but allows you to maintain quality form. Rest 30-90 seconds between sets but as little as possible between exercises.

1a. Cross-over Pushups - 12-15 each side (Variation: kneeling or wall pushups or dumbbell standing chest press)

1b. Plank Renegade Row - 12-15 each side (Variation: bear crawl stance row or bent-over alternating row)

SUPERSET 3
*Perform each exercise in the superset back to back for a total of 2-3 rounds of 12-15 repetitions. Choose a weight that gives you a good challenge on the last 1-2 reps but allows you to maintain quality form. Rest 30-90 seconds between sets but as little as possible between exercises.

1a. Bicep Curl to Upright Row - 12-15 each

1b. Weighted Sit-up (Variation: Weighted Dead bugs)

BOOTY AND LOWER BODY BURNER
*Complete 1-2 rounds on each leg

  • Perform 10 weighted elevated or regular split squats on your right side, then go directly into 10 bodyweight split squats on that same side, and finish strong with 10 bodyweight split squat pulses. Repeat on the other side. Complete 1-2 round of this finisher for a leg and booty burner!




THURSDAY

Cardio & Core Work it Circuit!

Equipment:
1. Mat
2. Water Bottle
3. Positive Attitude :)

Circuit
*Perform each exercise for 45 seconds, resting as little as possible between each exercise. Repeat circuit 1-3 times. Ready, set, sweat!

  1. Jumping Jacks

  2. Ice Skaters (Variation: lateral lunges)

  3. 3-2-1 Jump Squats (Variation: sumo squats)

  4. Ladders

  5. Low Plank Glute Kicks

  6. Side Plank Hip Dip (right side)

  7. Side Plank Hip Dip (left side)

  8. Horizontal Ab Scissors

  9. Leg Lift with Pulse

  10. Lying Knee Tuck

  11. Hollow Body Hold or Boat Pose

  12. Squat with Knee Twist

FRIDAY

Stretch and Breathe!

Equipment:
1. Mat
2. Water Bottle

Life is strange right now, am I right? Let’s take a moment to breathe and love up on our bodies. Recovery and mindfulness is just as, if not more, important as your normal workouts. It gives our muscles the time to repair. It allows our minds to relax and reset. Today, let’s find a little stillness and relaxation to help us navigate through this crazy thing called life. Thank you for following along. I am tremendously grateful for our community and the ability to connect virtually.

SATURDAY AND SUNDAY

Choose your own adventure!

Enjoy your weekend! Choose your own adventure - yoga, hiking, biking, walking, jogging, full blown rest day, etc. Whatever you decide, just make sure it’s something you enjoy. The more often you choose to do activities you love, the more likely you are to stick to your physical activity goals. Have a blast, and don’t forget to share what you did for your “Sunday Funday” in the Stronger Together Accountability Facebook Group!

Sally WilloughbyComment