Sally Mae Fitness

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Week 3 - Stronger Together Workouts

Sally Willoughby

Week 3 - Stronger 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. Any amount is greatly appreciated! Thank you for your generosity and being a part of this wonderful community!

MONDAY

Full Body AMRAP (As Many Rounds As Possible)

Equipment:
1. Chair or Other Elevated Surface
2. Water Bottle
3. Mat

AMRAP ROUND 1 - 5 Minutes
*Perform each exercise one after the next for the designated amount of reps. Complete as many rounds as possible for 5 minutes (if you would like to make this a longer and more challenging workout, simply increase the amount of time).

  1. 10 Push-ups
    Advanced Variation - Plyo Pushups
    Regressed Variation - Knee or wall pushups

  2. 10 High to Low Plank Each Side
    Regressed Variation - Knee high to low plank or bird dogs

  3. 10 Frog Jump Squats

    Regressed Variation - Bodyweight sumo squats or chair squats

AMRAP ROUND 2 - 5 Minutes
*Perform each exercise one after the next for the designated amount of reps. Complete as many rounds as possible for 5 minutes (if you would like to make this a longer and more challenging workout, simply increase the amount of time).

  1. 10 Split Squat Jumps Each Side
    Regressed Variation - Alternating reverse lunges or bodyweight split squats

  2. 10 Tricep Dips From Chair

    Advanced Variation - Extend legs
    Regressed Variation - Bent-knee or floor tricep dips

  3. 10 Each Side Seated Oblique Crunches

PLANKS ALL DAY FINISHER
*Perform each exercise for 30 to 60 seconds. Rest as little as possible between each. Complete 1 to 3 rounds.

  1. Right Side Plank Hold

  2. Left Side Plank Hold

  3. Reverse Plank Hold

  4. High Plank Hold

  5. Low Plank Hold

TUESDAY

CARDIO + CORE (HIIT)

For this workout, you’re going to need:
1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water

WEDNESDAY

Facebook Live Workout. Join us HERE at 5:30pm PST!


FULL BODY HIIT TRAINING

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

FULL BODY HIIT ROUND 1

*Perform each exercise for 45 seconds, resting as little as possible between each one. Repeat circuit 2-3 times. Ready, set, sweat!

  1. Squat to Calf Raise

  2. Low Plank Walk Back

  3. Cobra Tricep Press

  4. Up Downs

FULL BODY HIIT ROUND 2

*Perform each exercise for 45 seconds, resting as little as possible between each one. Repeat circuit 2-3 times.

  1. Fast Feet

  2. Push up to Shoulder Tab

  3. Straight Leg Deadbug

  4. Fast to Slow Ab Bicycles

PLANKS ALL DAY FINISHER
*Perform each exercise for 30 to 60 seconds. Rest as little as possible between each. Complete 1 to 3 rounds.

  1. Right Side Plank Hold

  2. Left Side Plank Hold

  3. Reverse Plank Hold

  4. High Plank Hold

  5. Low Plank Hold

THURSDAY

Stretch and Breathe!
Guest Video by Teresa Lehane!

Equipment:
1. Mat
2. Water Bottle

Enjoy this quick and relaxing stress reliever created by my friend and co-worker, Teresa Lehane. She recently started a YouTube Channel, so please follow and enjoy.

Also, you can reuse the 2 stretching videos from Week 1 and Week 2 of the Stronger Together Series whenever you want to press pause and take a deep breath! Have a beautiful day!

FRIDAY

Full Body Strength Workout + Core Domination Finisher

Equipment:
1. Dumbbells (wine bottles, olive oil bottles, laundry detergent containers, bean cans, etc. work great)
2. Water Bottle
3. Mat

SUPERSET 1

*Complete each tri-set set for a total of 2 to 3 sets. Perform 10-15 reps of each exercise. Rest 30-120 seconds between rounds

  1. Dumbbell Curtsy Lunge (10 to 15 each side)

  2. Dumbbell Bent-over Row

  3. Dumbbell Russian Twistmmm (10-15 each side)

SUPERSET 2

*Complete each tri-set set for a total of 2 to 3 sets. Perform 10-15 reps of each exercise. Rest 30-120 seconds between rounds

  1. Dumbbell Deadlift

  2. Dumbbell Rotational Shoulder Press

  3. Oblique Mountain Climbers

CORE FINISHER

*Perform each exercise for 30 seconds, resting as little as possible between each exercise. Complete 1-3 rounds.

  1. Plank Army Crawl

  2. Single Arm Plank (Right Side)

  3. Single Arm Plank (Left Side)

  4. Seated Oblique Crunch (Right Side)

  5. Seated Oblique Crunch (Left Side)

  6. Ab Bicycles

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!