Week Nine Stronger Together Workouts
Week 9 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
FULL BODY COMBO STRENGTH DAY
Equipment:
1. Dumbbells (wine bottles, olive oil bottles, laundry detergent containers, bean cans, etc. work great)
2. Water Bottle
3. Mat
SUPERSET 1 - 3 Sets of 10-12 Reps
Bulgarian Split Squat to Dumbbell Lateral Raise (10 to 12 reps each side)
Squat Hold Bicep Curl
SUPERSET 1 - 3 Sets of 10-12 Reps
Lateral Lunge to Chest Press
Hammer Curl to Press to Overhead Tricep Extension
SUPERSET 1 - 3 Sets of 10-12 Reps
DB 1.5 Sumo Squat to Upright Row
Plank DB Drags
FINISHER CHALLENGE
Hold Boat Pose or Hollow Body Hold for as long as possible. Share your time in the Stronger Together Accountability Facebook Group!
TUESDAY
CORE & CARDIO HIIT
Equipment:
1. Water Bottle
2. Mat
CARDIO HIIT ROUND 1
*Perform each exercise for :40 resting as little as possible between each exercise. Complete 1 to 3 rounds before moving on to the next round. Rest 60 to 120 seconds between rounds.
Pop in Squat
Shuffle X 2 to Split Squat
Jump for Height
Snowboard Hops
CORE HIIT ROUND 2
*Perform each exercise for :40 resting as little as possible between each exercise. Complete 1 to 3 rounds before moving on to the next round. Rest 60 to 120 seconds between rounds.
Plank with Glute Circles (right)
Plank with Glute Circles (left)
Supported V-sit with alternate to double knee crunches
Supported V-sit with single to double leg raise
CORE AND CARDIO COMBO HIIT ROUND 3
*Perform each exercise for :40 resting as little as possible between each exercise. Complete 1 to 3 rounds before moving on to the next round. Rest 60 to 120 seconds between rounds.
Supported v-sit criss cross scissors
Mountain Climbers
Forearm plank to Dolphin
X Jumps
Bike it Out Finisher
*Perform each exercise for 30 seconds, resting as little as possible between each exercise. Complete 1 round for a quick burner or 2 to 3 rounds for some major core fire.
Straight leg bicycle (right side)
Straight leg bicycle (left side)
Hollow hold with alternating bike crunch
Slow motion alternating bicycles
Standard Ab bicycles
We are going LIVE at 5:30PM PST! Join the whole crew on my Sally Mae Fitness Facebook Page.
THURSDAY!
MEDITATION MOMENT - DEEP ABDOMINAL BREATHING
Please join me in a short meditation moment today! As someone who is constantly overthinking and creating new ideas in her head, I explain how using a specific breathing technique, deep abdominal breathing, can help to calm the nervous system and get you to focus on one thing, your breathing.
Although hitting it hard and sweating it out can be a great stress reliever, it is also important to slow down, rest, recover and BREATHE as well. I hope you give it a try! Let me know how you liked it, and I will see you soon.
FRIDAY
Complete Core Circuit
Equipment:
1. Water Bottle
2. Mat
Core Circuit
*Perform each exercise for 40 seconds, resting 10-15 seconds between each exercise. Complete 1 round for a quick burner or 2 to 3 rounds for some major core fire.
Snow angels
Low to high in and outs
Plank to table top to plank jack
Plank knee to elbow to chest (alternating
Alternating straight leg scissors crunch
Crunch to leg drop
Ab bicycle to heel touch (right side)
Ab bicycle to heel touch (left side)
Side plank hip drop (right side)
Side plank hip drop (left side)
BONUS - Plank Hold for 40 seconds!
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!