Week 5.

Don’t let what you can’t do, interfere with what you can do!

Welcome to Week 5. I know it can feel challenging to fit everything in some weeks, but remember don’t let not being able to get through the whole workout(s) stop you from starting the workout!

Some differences about this week:

  • Same breath work exercises for each workout this week:

    • 10 min. video. Use it as a warmup for all other workouts this week & anytime you have a couple minutes!

  • Increasing resistance:

    • 2 Total Body Strength Workouts.

    • Broken into a Total Body Push & Total Body Pull workout.

  • Re-introducing Impact:

    • Breaking down different phases of movement to slowly work towards adding impact.

    • Includes some jumping at the end.

    • IMPORTANT: If you don’t feel ready for this - Ok! Bookmark it and save for it for later. Alternate between strength exercises instead.

What you need:

  • A chair / something for incline.

  • A band, weights, or something for resistance

    • Increase as needed. Message me for specific questions on increasing weight.

Goal for this week… Complete Breathing Exercises at 3-4 times!

 

Breath & Pelvic Floor (10 min).

  • Seated 360 Breathing

  • Hands & Knees:

    - Core Pump

    - Core Hold with quick Pelvic Floor Activations

    - Core Pump with Leg extension

  • - Core Pump with Leg & Arm extension

Total Body Push.

  • Dynamic Warmup

    • Squat to Chair

    • Wall Angels

    • Hurdle Step Slow (with Core Pump)

  • Strength:

    • Chest Press

    • Single Leg Glute Bridge

    • Laying Knee Lifts/Abs

    • Row in lunge position

    • Split Squat

    • Core Stabilization / out & in

    • Incline Plank Shoulder Taps

    • Goblet Squats

    • Tricep Dips

Adding Impact.

  • Warm-up

  • Breaking down the squat & lunge movements to prepare for impact.

    • Includes Core Exercises on an incline

    • Ends with Mini Squat Jumps & Jumping Jacks

Total Body Pull.

  • Dynamic Warmup:

    • Clamshells

    • Bedroll

    • Kneeling Hinge with Reach

  • Strength:

    • Stand Ups

    • Baby Twist to Hip

    • Single Arm Carry

    • Baby Press

    • Upward Row

    • Prisoner or Overhead Squats

    • Deadlift

    • Marches with Shoulder Carry

    • Shoulder Raise