Sally Mae Fitness

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Week 5 - Stronger Together Workouts

Sally Willoughby

Week 5 - 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 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

CORE & CARDIO HIIT

Equipment:
1. Water Bottle
2. Mat

HIIT ROUND 1
*Perform each exercise for 45 seconds, resting for 10-15 seconds between each exercise. Complete 1 (beginner) to 3 rounds (advanced). Ready, set, sweat!

  1. Lateral Jump to Squat Jump or Bodyweight Squats

  2. Butt Kickers

  3. Chair Pushups

  4. Slow Tall Plank Alternating Knee to Elbow

  5. Forearm Plank Punches

HIIT ROUND 2
*Perform each exercise for 45 seconds, resting for 10-15 seconds between each exercise. Complete 1 (beginner) to 3 rounds (advanced). Ready, set, sweat!

  1. Through Lunges or Reverse Lunges

  2. Forward and Backwards Quick Hops

  3. V-Sit with Alternating Leg Raise

  4. Chair Alternating Heel Touch

  5. Low Leg Flutters

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

  1. Pop In Jump Lunges

  2. Plank Jacks

  3. X Jumps

  4. High Knees

TUESDAY

EMOM (Every Minute On The Minute) FULL BODY STRENGTH

Today’s full body workout is an EMOM. EMOM stands for Every Minute on the Minute. That means you will have 1 minute to complete the designated amount of repetitions for each exercise. With whatever time is left over in that minute, you will rest. Complete the EMOM circuit 2-4 times for a total body burner. If you are new to working out, please make sure to rest as much as needed.

Go at your own pace, and as always, make this YOUR workout! For this workout you will need:

1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Chair or other elevated surface (to step up on)
3. Mat
4. Water

EMOM CIRCUIT

  • MINUTE 1 - 30 Goblet Squats

Modification: Bodyweight Squats

  • MINUTE 2 - 15 Pushups

    Modification: Knee Position Pushups

  • MINUTE 3 - 15 Dumbbell Thrusters

  • MINUTE 4 - 14 Plank Rows

    Modification: Plank with Scapular Retraction

  • MINUTE 5 - 10 Burpees

    Modification: Plank with Knee Drive

  • MINUTE 6 - 20 Straight Leg Bicycle Crunches (10 each)

*Repeat 2-3 rounds

WEDNESDAY

FACEBOOK LIVE WORKOUT! JOIN US HERE AT 5:30 PM PST!
FULL BODY AMRAP!

Equipment:
1. Mat
2. Water Bottle
3. Your best whacky workout attire!

It’s LIVE WORKOUT TIME! Join the whole crew on my Sally Mae Fitness Facebook Page.

UPPER Body hiit round 1

*Complete each exercise for 60 seconds (30 seconds for beginners, 45 seconds for intermediate). Rest 15-20 seconds between each exercise. Complete 1 to 3 rounds, resting 60 to 120 seconds between rounds.

  1. Commando to Pushup

  2. Tall Plank Walk Back Extensions

  3. Prone Scapular Flyes

  4. Crossover to Close Grip Pushup

Lower Body + Cardio hiit round 2

*Complete each exercise for 60 seconds (30 seconds for beginners, 45 seconds for intermediate). Rest 15-20 seconds between each exercise. Complete 1 to 3 rounds, resting 60 to 120 seconds between rounds.

  1. Squat to Lunge Pulse

  2. Glute Bridge Walkouts

  3. Squat Walks

  4. Single Leg Deadlift Hops (:30 each side)

CORE HIIT ROUND 3

*Complete each exercise for 60 seconds (30 seconds for beginners, 45 seconds for intermediate). Rest 15-20 seconds between each exercise. Complete 1 to 3 rounds, resting 60 to 120 seconds between rounds.

  1. Alternating Leg Climbers

  2. Peekaboos

  3. Criss Cross Scissors

  4. Leg Raise Pulses

  5. BONUS: FREESTYLE PLANK FAST FEET!

THURSDAY!

Crunched for Time Core!

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

HIIT 1 X 2-3 ROUNDS

*Perform each exercise for 45 seconds, resting for 20, before moving on to the next. Complete 2-3 rounds before moving to HIIT 2.

  • Leg Raises

Modification: Reverse crunches

  • Scissor kicks

  • Spiderman Mountain Climbers

Modification: Plank with knee drive

  • Burpees

Modification: 1/2 burpee or plank

*Rest for 60-120 seconds between circuits

HIIT 2 X 2-3 ROUNDS

*Perform each exercise for 45 seconds, resting for 20, before moving on to the next. Complete 2-3 rounds before moving to HIIT 2.

  • Dumbbell Single Leg Jackknife

    Modification: Knee pull-in

  • V-ups

Modification: Boat pose

  • Body-saws

Modification: Forearm plank

  • Weighted toe touches

Modification: Regular toes touches

THURSDAY

STRETCH & BREATHE!

Equipment:
1. Mat
2. Water Bottle

Take some time for yourself today - you deserve it! I hope you enjoy pressing pause and breathing as much as I did today!

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!