Week 6 - Stronger Together Workouts
Week 6 Workouts
Yes, we are still at it! Don’t quit!
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
Equipment:
1. 1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Water Bottle
3. Mat
AMRAP 1 - 10 MINUTES
12 Single Arm Thrusters
24 Knee to Elbow Plank
Modification: Plank with knee drive or plank from the knees
12 180 Degree Jump Squats
Modification: Bodyweight squats
AMRAP 2 - 10 MINUTES
12 Single Arm Kettlebell Swings (each side)
Modification: Dumbbell Deadlift
12 Cross-over Push ups
Modification: Wall or knee push ups
6 Get up Sit ups (6 each side)
Modification: Regular sit up or crunches
TUESDAY
Core and Cardio Tabata
Go at your own pace, and as always, make this YOUR workout! For this workout you will need:
1. Optional: 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
Tabata Round 1
*Perform each exercise for 20 seconds, resting for 10. Complete 2 rounds for a total of 4 minutes of work. Rest 60 seconds to 120 seconds between rounds.
Press Split Squat (Right Side)
Press Split Squat (Left Side)
Mountain Climber Row Push-up (Right Side)
Mountain Climber Row Push-up (Left Side)
Tabata Round 2
*Perform each exercise for 20 seconds, resting for 10. Complete 2 rounds for a total of 4 minutes of work. Rest 60 seconds to 120 seconds between rounds.
Skater Hops
Pullover Crunches
Leg Raise Pulse
Dumbbell Squat Jumps
Tabata Round 3
*Perform each exercise for 20 seconds, resting for 10. Complete 2 rounds for a total of 4 minutes of work. Rest 60 seconds to 120 seconds between rounds.
Skier Hops
Plank to Bear Crawl
Leg Raise Rainbows
Dumbbell Drop Squat + Chest Press
Upper Body Finisher
:45 Dumbbell Back Flyes
:45 Hammer Curl to Press
:45 See-Saw Row
:45 Tricep Kickback
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!
We are going LIVE at 5:30PM PST! Join the whole crew on my Sally Mae Fitness Facebook Page.
THURSDAY
STRETCH & BREATHE!
Equipment:1. Mat
2. Water Bottle
Take a deep breath in, the deepest one you’ve taken all day…ahhhh. Don’t you already feel better?! 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.
FRIDAY!
Crunched for Time Core!
1. Dumbbells (wine bottles, olive oil bottles, laundry detergent containers, bean cans, etc. work great)
2. Water Bottle
3. Mat
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!