A day to sit back and relax. Allow your body to recover for the upcoming week.
Saturday Vibe
Almost every successful person begins with two beliefs; The future can be better than the present, and I have the power to make it so.
Friday
Shoulder Rotations-15 reps
Hip opener-5 reps
Bear crawl kick through 5-10-15-20-25 a side.
North south burpee 25-20-15-10-5.
Side plank knee to elbow 5-10-15-20-25 a side.
High plank toe touch25-20-15-10-5 a side.
Surrender squat 5-10-15-20-25 a side.
Phoenix push-up 25-20-15-10-5.
First couplet you do 5 bear crawl kick through a side and 25 north south burpee. Then 10 Bear crawl kick through and 20 north south burpee. Bear crawl goes up by 5 reps each round and N/S burpee goes down 5 reps each round.
Repeat for the second and third couplet.
Thursday
Shoulder Rotations-15 reps
Hip Opener-5 reps
4-5 rounds of:
Power jacks-30
Mountain Climbers-30 reps
Jack knifes-30 reps
High Plank Shoulder touches-30 reps ( 15 a side)
Alternating Superman-30 reps (15 a side)
Tuck jumps-30 reps
Reverse Lunge front kick-30 reps (15 a side)
Side plank Crunch-30 reps (15 a side)
Cool Down stretches
Wednesday
Shoulder Rotations-15
Inch worms-10 reps
5 rounds of:
Spiderman push up-10 reps
Super man Twists-10 reps
Side Jack knife-10 reps a side
Burpee Tuck jump-10 reps
Blast off Push up-10 reps
High Plank Knee to Elbow-10 reps a side
Reverse Burpee-10 reps
2 minutes of Cardio..Run, Row, Skip, Bike or 50 Hill Climbers.
Cool Down stretches
Tuesday
Hip Opener-5 reps
Glute Activation-10 reps each way
4-5 rounds of:
Squats-30 reps
rotating squat jumps-30 (15 a leg)
Lunges-30 reps (15 a leg)
Jumping Lunges-30 (15 a leg)
Single leg Deadlift-30 reps (15 a leg)
Jumping Split Squat-30 reps (15 a leg)
Cool down Stretches
Monday
Shoulder rotations-15 reps
hip opener-5 reps
1 minute of each exercise followed by 15 seconds of rest between each minute.
Complete 3-4 rounds.
Bear crawl kicks
Side plank knee to elbow R
Superman twists
Side plank knee to elbow L
Downward dog push up
Surrender squats
High plank toe touch
Hill climber
Install an interval app and set it to 1 minute of work followed by 15 seconds of rest. Set it for 10 rounds.
Sunday-
A day for relaxing and meal prep….or maybe just some fun in the Sun like Bruce and Grizzly.
Saturday
Challenges are what make life interesting and overcoming them is what makes life meaningful.
~JJM
Friday
Shoulder rotations-15 Reps
Walk Outs-10 reps
7 rounds of:
21-18-15-12-9-6-3 reps of each:
Phoenix push ups (or regular Push Ups)
Super mans
Split Squats (each Leg) use weight if you have it
Burpee Tuck Jumps
Weighted Jack knife ( or each Side if you don’t have weights)
.25 mile run or 200 Skips or 50 hill Climbers a leg
Cool Down Stretch
Round 1 is 21 reps of each exercise followed by the cardio or Hill Climbers.
Round 2 is 18 reps of each exercise followed by the Cardio or Hill Climbers…..
The last round is 3 reps of each exercise followed by the cardio or Hill climbers.
Thursday
inch worm hip opener-10 reps
Shoulder rotations-10 reps
4-5 rounds of:
Low Plank rock- 20 reps
Burpee-10 reps
hollow rock-20 reps
Reverse Burpee-10 reps
Russian Twists-20
North-South Burpee-10 reps
Single leg Glute Bridge-10 a leg
Single leg Burpee-10 reps ( 5 each Leg )
Side Plank Crunch-20 a side
Frog Burpee-10 reps
Wednesday
Shoulder Rotations-15 reps
Inch worm Hip openers-5 reps
As many rounds as possible in 45 minutes of:
1 minute of Skips or Hill climbers
Super mans-20 reps
Jack knifes-20 reps
Jumping Split squats-20 reps (10 a leg)
Frog Burpees-20
Downward dog push Up-20
2 minutes of cardio of choice:Run, Row or bike. Alternate-jumping Jacks for 2 min
Foam roll
Tuesday
Shoulder rotations-15 reps
inch worm hip opener-5 reps
4-5 rounds of:
45 seconds of work of each exercise followed by 15 seconds of rest…
Inch worm push ups
Superman holds
Narrow to wide squat jumps
Alternating Leg raise with pike
Camel Dance
Alternating Super mans
Single leg deadlift hops
Side crunches (switch at the 20 second mark)
Take one minute rest every 1 or 2 rounds if you need it.
Cool Down Stretch
Monday
Inch worm Hip opener-5 reps
4-5 rounds of:
10 Inverted push up
5 burpee Tuck jump
20 Side Jack knife
5 burpee Tuck Jump
30 squat jumps
5 burpee Tuck Jump
40 Reverse lunge Hop
5 burpee Tuck Jump
50 bicycle crunches
5 burpee Tuck Jump
Cool down stretch
Sunday
Sunday’s are for recovery and Rest. Just ask Grizzly…
Saturday
Don’t give up. Great things take time.
Friday
Shoulder Rotations-10 reps
Hip Opener-5 reps a side
10-1
Burpee tuck jump
Spiderman Push-up
Reverse Superman
Dip
Reverse lunge squat
10 x double under
Cool Down Stretches
First Round is 10 reps of each exercise and 100 double under or skips.
Second round is 9 reps of each exercise and 90 double under or skips.
repeat all the way down to the last round being 1 reps of each exercise and 10 double under or skips.
Thursday
Shoulder Rotations-10 reps
Hip Opener-5 reps a side
4-5 rounds of:
30 Blast off
25 Squat Jump
20 Frog Burpee
15 leg raise pikes
10 toe touches a side
.50 m run or 3 minutes of skipping
Wednesday
Shoulder Rotations-10 Reps
Hip Opener-5 Reps
4-5 Rounds of:
Inverted Push-up-10 reps
Box Push-up-10 reps
Abs wheel-10 reps
Ball pikes-20 reps
High Plank Shoulder touch-10 reps each side
Alternating Jack knife-20 reps
2 minute jog on the spot or skip
Cool Down Stretch
Note- for the Ab wheel and the ball pike you can use a towel on hardwood.
Tuesday
Shoulder Rotations-10 reps
Hip Opener-5 reps a side
4 rounds of:
10 reverse lunge a leg
20 jumping lunge
Then 25 burpee
4 Rounds of:
10 split squats a leg
10 jumping split squats a leg
Then 25 Burpee
4 rounds of:
20 Dumbbell squats
20 Box/Squat jumps
Then 25 Burpee
Cool Down Stretch
