Week Ten Stronger Together Workouts
Week 10 Workouts
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 Feeding America Covid 19 Response Fund. Any amount is greatly appreciated! Thank you for your generosity and being a part of this wonderful community!
MONDAY
FULL BODY COMBO STRENGTH DAY
Equipment:
Chair
2. Water Bottle
3. Mat
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.
Bodyweight squats or squat jumps
Butt kickers
Chair or seated tricep dips
Tall Plank Knee to Elbow (:45 each side)
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.
Through lunges or reverse lunges
Sea Turtles
Plyo or regular push ups
Single Leg Glute Bridge (elevate with chair)
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.
Single Leg Jackknife or Knee tuck (each side)
Penguins
Russian Twist
Bird Dog Plank
Mountain Climbers
Forearm Plank
Plank Jacks
TUESDAY
Surprise Live Upper Body & Core Workout
Equipment:
1. Water Bottle
2. Mat
3. Dumbbells
Superset 1 - 2 Sets of 10-12 Reps
1a. Arnold Curl to Upright Row
1b. Boat Pose Close Grip Chest Press
Superset 2 - 2 Sets of 10-12 Reps
2a. Rotational Shoulder Press
2b. Plank to Side Plank
Superset 3 - 2 Sets of 10-12 Reps
3a. See-saw Bent-over Row
3b. Weighted V-up
WEDNESDAY
CORE AND CARDIO CIRCUIT
Equipment:
1. Water Bottle
2. Mat
Core and Cardio Circuit
*Perform each exercise for 45 seconds, resting as little as possible between each exercise. Repeat circuit 1-3 times. Ready, set, sweat!
Jumping Jacks
Ice Skaters (Variation: lateral lunges)
3-2-1 Jump Squats (Variation: sumo squats)
Ladders
Low Plank Glute Kicks
Side Plank Hip Dip (right side)
Side Plank Hip Dip (left side)
Horizontal Ab Scissors
Leg Lift with Pulse
Lying Knee Tuck
Hollow Body Hold or Boat Pose
Squat with Knee Twist
THURSDAY!
HIP AND HEART OPENER - STRETCH AND BREATHE
FRIDAY
FACEBOOK LIVE WORKOUT!
Equipment:
1. Water Bottle
2. Mat
Head over to the Sally Mae Fitness Facebook page every Friday night at 5:30pm PST and join us for a live sweat sesh!
CLICK HERE TO JOIN US LIVE OR TO WATCH THE FACEBOOK LIVE WORKOUT REPLAY!
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!