Sally Mae Fitness

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Sally Willoughby

Week 8 Stronger Together 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

Oh My Core

Equipment:
1. Mat
2. Water Bottle

CORE CIRCUIT

*Complete each exercise for 40 seconds. Complete 1 to 3 rounds.

  1. Glute Bridge to Oblique Twist (:40 each side)

  2. Knee Tuck to Straight Leg Crunch

  3. Glute Kick to Knee to Elbow (:40 each side)

  4. Slow Scissors

  5. Penguins

  6. V Crunch

  7. Forearm Plank Row

  8. Supported V Sit with Alternating Leg Raise

  9. Forearm Plank with Alternating Glute Bridge

TUESDAY

FULL BODY STRENGTH WORKOUT + CORE BLASTER

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 Twist (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

We are going LIVE at 5:30PM PST! Join the whole crew on my Sally Mae Fitness Facebook Page.

THURSDAY!

Stretch & Breathe

It’s hard to believe I started this #StayHome Stronger Together Workout Series 8 weeks ago. It has been a weird time, filled with ups and downs. What I am most grateful for is the the community. Together we have kept each other accountable. Together we have helped raise over $100 for the Feeding America Covid-19 Response Fund.

Let’s keep that in mind as we take time to stretch, relax and breathe today. Together, we can do SO much more than we think. Thank you team #quaranteam. You are nothing short of amazing!

FRIDAY

Upper Body Pump Strength Day

SUPERSET 1 - 2 Sets of 16

  • Bent over Fly

  • Single Arm Rotational Push Press

SUPERSET 1 - 2 Sets of 16

  • Hand Release Push-up

  • Upright Row to Calf Raise

SUPERSET 1 - 2 Sets of 16

  • Front to Lateral Raise

  • Alternating Bicep Curl

FINISHER CHALLENGE

Hold Boat Pose or Hollow Body Hold for as long as possible. Share your time in the Stronger Together Accountability Facebook Group!

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!