Intro Circuit Training Program
Our goal during this time is just to get work in and be CONSISTENT!
Hit the workout below 2 to 3 times per week. Ideally in the am and then at least two mornings of a 30 to 45 min walk (no running) – just get the blood moving and get outside. You will likely do better if we have some type of movement planned nearly every day. Walking should be fun, outside, and not difficult.
First 2 weeks 2 Rounds of 15 to 20 reps (try to exhale on the effort and inhale on the eccentric phase – lowering phase)
Next 2 weeks move to 3 Rounds of 15-20 reps (try to exhale on the effort and inhale on the eccentric phase)
30 Seconds rest between each exercise.Use a timer on every workout and focus on your breathe as much as possible. Try to limit all distractions and just concentrate on what you are doing – that likely means no cell phone. This is your time to work on yourself.
15-20 Goblet or Front Squats (to a Box if necessary)
15-20 DB or BB Bent Over Rows
15-20 Forward Lunges (push back as hard as you can into the ground)
15-20 Push-Ups (scale as needed)
15-20 Lateral Lunges
15-20 Half Kneeling Press (If left knee is on the ground – left arm is pressing – keep ribs down)
15-20 Squat Jumps (no weight land as soft as possible – ninja-ness – no noise)
15-20 Lat Pulldown or Banded PullUps (not really ideal)
15-20 In-Line or Crossover Lunge (Lunge out and foot goes across the body – you should feel this more in your butt)
15-20 Alternating Breathing DeadBugs
3 sets of 5 breathes of the Modified All Four Belly Lift
10 Minute Walk, Heartmath, Buddify, or Headspace.