Week 7 Stronger Together Workouts
Week 7 Workouts
Let’s do it!
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 Strength + Cardio
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
Perform each exercise for the :60. Complete 1 to 3 rounds of each superset (paired set). You will notice each strength exercise is followed by a cardio exercise. This is a great way to change things up and add a bit of variety to your strength workouts!
FULL BODY STRENGTH CIRCUIT
*Perform each exercise for 60 seconds. Complete 2-3 round for a total body workout!
Touchdown Squats
Tricep Push-up
Dumbbell Lateral Lunge
Commandos
Knee Tuck Jump or Bodyweight Speed Squats
Dumbbell Reverse Shoulder Press
Dumbbell Reverse-grip Bent Over Row
Goblet Sumo Squat
High Knees
Plank Jacks
TUESDAY
LEGS + BOOTY + CORE (AMRAP)
Tuesdays are for Tabata! Complete each exercise for 20 seconds, then rest for 10 seconds. Do each superset Tabata 3 times, then rest for 1-2 minutes before moving on to the next Tabata superset. This is a quick one, but be prepared to work! For this workout, you’ll 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
TABATA 1 - 3 MINUTES
Lunge Jumps or Alternating Reverse Lunges
Dumbbell Toe Reaches
*Rest for 60-120 seconds between supersets
TABATA 2 - 3 MINUTES
Dumbbell Deadlifts
Mountain Climbers
Modification: Plank with Knee Drive
*Rest for 60-120 seconds between supersets
TABATA 3 - 3 MINUTES
Skater Lunges
Modification: Curtsy Lunges
Dumbbell Weighted Sit-ups
*Rest for 60-120 seconds between supersets
We are going LIVE at 5:30PM PST! Join the whole crew on my Sally Mae Fitness Facebook Page.
WEDNESDAY
SUPERSET 1
*60 seconds each exercise. Repeat each superset 1 to 3 times Rest 60 seconds to 120 seconds between each set. Rest as little as possible between each exercise.
Reverse Grip Shoulder Press (staggered stance)
Weighted Shoulder Press Jacks
SUPERSET 2
*60 seconds each exercise. Rest 60 seconds to 120 seconds between each set. Rest as little as possible between each exercise.
Dumbbell 21 Curls
Inner Oblique Mountain Climbers
SUPERSET 3
*60 seconds each exercise. Rest 60 seconds to 120 seconds between each set. Rest as little as possible between each exercise.
Dumbbell RDLs
Standing Steam Engines
SUPERSET 4
*60 seconds each exercise. Rest 60 seconds to 120 seconds between each set. Rest as little as possible between each exercise.
Dumbbell Reverse Grip Bent Over Rows
Broad Jumps or Jump Rope
SUPERSET 5
*60 seconds each exercise. Rest 60 seconds to 120 seconds between each set. Rest as little as possible between each exercise.
Bird Dog Low Plank Row
Lying Knee Tuck to Straight Leg Crunch
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!
THURSDAY
Build your own full body workout! Click the image below to watch the full video on how to build your very own fully body workout that hits every muscle group!
For an even more detailed description, check out my blog post, “My Go-To Full Body Workout!”
FRIDAY!
STRETCH & BREATHE!
Equipment:
1. Dumbbells
2. Mat
3. Water Bottle
FULL BODY CIRCUIT WITH JON AND SARAH
*Perform each exercise for 45 seconds. Complete 2-5 round for a total body workout!
Reverse lunge to skip (45 seconds each side)
Straight Leg Jackknife
Squat Jumps
Ab Bicycles
Pushups
Dumbbell Front Raises
Single Leg Glute Bridge
Plank Hip Dip
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!