Week 4 - Stronger Together Workouts

Week 4 - Stronger Together

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Week 4 Workouts

Keep going - we’ve got this!

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

BELLY BURNING CORE

Equipment:
1. Positive attitude
2. Water Bottle
3. Mat

CORE ROUND 1
*Perform each exercise for 40 seconds, resting as little as possible between each one. Complete 1 (beginner) to 3 rounds (advanced). Ready, set, sweat!

  1. Bear Donkey Kicks (right side)

  2. Low Bear Donkey Kicks (left side)

  3. Posterior Plank Mountain Climbers

  4. Double Climbers (high mountain climber to low mountain climber)

CORE ROUND 2
*Perform each exercise for 40 seconds, resting as little as possible between each one. Complete 1 (beginner) to 3 rounds (advanced). Ready, set, sweat!

  1. Lying to Knee Hug to Single Leg Extension

  2. Slow Ab Bicycles (keep torso lifted if possible)

  3. Lying Windshield Wipers

  4. Butterfly Crunches (float feet of the ground for an added challenge)

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

  1. High Knees

  2. Squat to Right Torso Rotation

  3. Squat to Left Torso Rotation

  4. Mat Shuffles

TUESDAY

STRENGTH DAY - UPPER BODY!

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

WEDNESDAY

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

Equipment:
1. Mat
2. Chair
3. Water Bottle

It’s AMRAP time and we are “WIGGIN’ OUT” Join the whole crew on my Sally Mae Fitness Facebook Page.

It’s AMRAP time and we are “WIGGIN’ OUT” Join the whole crew on my Sally Mae Fitness Facebook Page.

AMRAP ROUND 1 - 4 Minutes
*Perform each exercise one after the next for the designated amount of reps. Complete as many rounds as possible for 4 minutes (if you would like to make this a longer and more challenging workout, simply increase the amount of time).

  1. 10 Chair Tricep Dips

    Regressed Variation - Seated Tricep Dips

  2. 10 each side - Low Plank Knee to Elbow to Glute Kick
    Regressed Variation - Bird Dogs

  3. 10 Elevated Glute Bridges

    Regressed Variation - Floor Glute Bridges

AMRAP ROUND 2 - 4 Minutes
*Perform each exercise one after the next for the designated amount of reps. Complete as many rounds as possible for 4 minutes (if you would like to make this a longer and more challenging workout, simply increase the amount of time).

  1. 10 Bear Pushups
    Regressed Variation - Knee pushups or pushups from and elevated surface

  2. 10 Snow Angels
    Regressed Variation - Seated Knee Tucks

  3. 10 Each Low Sumo Squat Calf Raises

AMRAP ROUND 3 - 4 Minutes
*Perform each exercise one after the next for the designated amount of reps. Complete as many rounds as possible for 4 minutes (if you would like to make this a longer and more challenging workout, simply increase the amount of time).

  1. 10 Hindu Pushups
    Regressed Variation - Down Dog Pushups or Supermans

  2. 10 Butterfly Sit Ups (float feet off the ground to increase difficulty)

  3. 10 X-Jumps
    Regressed Variation - Remove jump

BONUS: CORE FINISHER (:30 OF WORK / :10 REST)

:30 Slow Ab Bicycles

:30 SL Jackknife

:30 Low Leg Flutters

:30 Inner Oblique Mountain Climbers
:30 Plank Army Crawls

:30 Freestyle Fast Feet

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

FULL BODY HIIT


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

SATURDAY AND SUNDAY

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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!

Sally WilloughbyComment