Week 1 - Move More Workouts
Week 1 Workouts
I am strong. I am capable. I’ve got this!
DAY 1 (WEDNESDAY)
Upper Body push (chest, triceps, shoulders)
Today’s workout is all upper body baby! This workout may be short and sweet, but you I promise you are going to feel the burn. Complete each AMRAP (As Many Rounds As Possible) for 6 minutes each. Rest as little as possible between each exercise. If you need to take a rest after each round, please do so! This is your workout, so listen to your body. I will meet you right where you are!
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
Circuit 1 - 6 Minute amrap
12 Single arm dumbbell thrusters (each side)
Modification: Bodyweight Squats
12 Push-ups
Modification: Wall or knee-position push-ups
12 Dumbbell Y’s
*Rest for 60-120 seconds between circuits
Circuit 2 - 6 minute AMRAP
12 Tricep Dips
Modification: Dumbbell tricep kickbacks
12 Plank + Shoulder Taps (each side)
Modification: Bird dogs
12 Dumbbell Push Presses
BONUS: WORKOUT FINISHER
:15 One arm plank (each side)
Modification: High plank for 30 seconds
:30 Lunge jumps
Modification: Alternating reverse lunges
:30 Burpees
Modification: Step-back burpee with no jump
:30 Squat hold
Modification: Wall sit for 30 seconds
DAY 2 (THURSDAY)
Legs + Booty + Core
It’s Day 2 baby! Time to get that booty working. Today, we will be working through strength supersets. A superset is also known as a “paired set,” because we will be performing 2 exercises back to back, resting for a moment, and then repeating the paired set 2 more times for a total of 3 sets. If this sounds confusing, just follow along with the video! For this workout, you’re going to need:
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
Superset 1 (2 sets of 15 reps )
1a. Dumbbell Sumo Squat to Reverse Lunge
1b. Plank Row
Modification: Supermans
*Rest for 60-120 seconds between circuits
Superset 2 (2 sets of 15 reps)
2a. Single Leg Glute Bridge
2b. Cross-body Plank
Modification: Low plank for 30 seconds
*Rest for 60-120 seconds between circuits
Superset 3 (2 sets of 15 reps)
3a. Dumbbell Bulgarian Split Squat
Modification: Bodyweight split squat
3b. V-ups
Modification: Boat pose (hold for 30 seconds)
*Rest for 60-120 seconds between circuits
DAY 3 (FRIDAY)
Upper Body Pull (Biceps + Back + Shoulders)
Welcome back! Hooray - you are crushing it! It is day 3, and we are about to get our upper body pump on. Today’s workout will focus on a very important movement pattern, pulling! I am keeping it simple by having you perform 2 AMRAPS (same structure as Wednesday’s Pulling Workout). Complete each AMRAP (As Many Rounds As Possible) for 6 minutes each. Rest as little as possible between each exercise. If you need to take a rest after each round, please do so! This is your workout, so listen to your body. I will meet you right where you are!
1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water
Circuit 1 - 6 Minute amrap
10 Dumbbell Bent-over Flyes
Modification: Dumbbell bent-over rows
10 Dumbbell Bicep Curl
Modification: Dumbbell bicep curls
10 Dumbbell Deadlift to Upright Row
Modification: Dumbbell deadlift
*Rest for 60-120 seconds between circuits
Circuit 2 - 6 minute AMRAP
10 Single Arm Dumbbell Bent-over Row
10 Lateral Lunge to Bicep Curl
Modification: Bodyweight lateral lunge (going only as deep as your range of motion allows)
10 Superman Holds
BONUS: WORKOUT FINISHER
Jump (for my love)!
If any of you have seen the movie, “Love Actually,” then you know this catchy tune. Here’s the plan. Hold a plank as soon as the song starts. As soon as you hear the word, “JUMP!” You are going to spring up and do a jump squat. You will keep doing jump squats for the majority of the chorus (since they basically just repeat the word “JUMP” over and over. As soon as it transitions to the next verse, resume holding your plank. Repeat this sequence for the remainder of the song!
DAY 4 (SATURDAY)
Full body Circuit…with Friends!
I know, I know, it’s Saturday! Why the heck am I working out on the weekend? I’ll tell you why, because you are a #WEEKENDWARRIOR! Plus, I won’t keep you long today. It’s all about consistency, not perfection. Let’s cruise through this circuit, so you can go get your weekend on, shall we?! Perform each exercise, one after the other, until you have completed the circuit. Repeat 2-3 times depending on how you feel! Come on Weekend Warrior, let’s get our sweat on!
1. 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
Full Body “Work it” Circuit
*Perform each exercise for 45 seconds, resting as little as possible between each one. repeat 2-3 times. ready, set sweat!
Single Leg Reverse Lunge with Skip (left side)
Single Leg Reverse Lunge with Skip (right side)
Alternating Straight Leg Single Leg Jack Knife
Modification: Bent-knee Jack Knife
Squat Jumps
Modification: Bodyweight Speed Squats
Straight Leg Bicycle Crunches
Modification: Bent-leg bicycle crunches
Push-ups
Modification: Wall or knee position push-ups
Dumbbell Front Raise
Modification: Bicep curl to lateral raise
Single Leg Glute Bridge (left side)
Single Leg Glute Bridge (right side)
Plank Hip Drop
*Rest for 60-120 seconds between circuits
WEEK 1, DAY 5 (SUNDAY)
Sunday funday - take a load off!
Enjoy your Sunday! Choose your own adventure - yoga, hiking, biking, walking, jogging, full blown rest day, climbing, 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 Sally Mae Facebook Community!