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Weekly workout using weights.
Weekly workout using body weight.
Weight Workout & Cardio Workout
(Since we may not be working out together like I envisioned, I will need to find video’s that I can link to the workouts.)
Weights: Please do exercises A and B in a superset fashion. Do 4 sets of 8-12 repetitions.
A1 )Barbell Bench Press 4 sets, 8-12 reps
A2) Barbell Bent Over Row
B1) Standing Dumbbell Curl to Shoulder Press
B2) Front Side Dumbbell Raises
Cardio: You may run or do treadmill.
20 sets: Sprint 20 seconds, jog 20 seconds.
(This is a 13 1/2 minute workout)
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Bodyweight Workouts: (Since we may not be working out together like I envisioned, I will need to find video’s that I can link to the workouts.)
Please do each exercise for 20 seconds and then rest 10 seconds between each exercise.
You can either do the same exercise 8 times with 10 second rest between each one before moving on, or you can do each exercise 1-5 and that counts as one set and do 8 sets. Your choice. (I listed the instructions below at the bottom.)
Side Kick-Through
Skater Hop
Crab Toe Touch—20 seconds
Frogger—20 seconds
Curtsy Lunge—20 seconds
I pulled the descriptions off the internet below.
Side Kick-Through
- Start on all fours.
- Keeping your back flat and your butt down (like you’re in a plank), lift your knees off the floor a couple of inches. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position.
- Kick your right leg underneath your body and out to the left as you lift your left arm off the floor to tap your right foot. Your body will naturally follow, with your torso opening out to the left.
- Return to the all-fours position, keeping your knees hovered off the floor. Then repeat on the other side.
Skater Hop
- Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
- As you land on your right foot, swing your left foot behind you but keep it off the floor. Swing your left hand in front of your body as your right arm swings behind your back.
- Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front of your body as your left arm swings behind.
Crab Toe Touch
- Sit on the floor with your knees bent and feet in front of you, resting on your heels. Place your palms on the floor behind you underneath your shoulders, fingers facing toward your body. This is the starting position.
- Lift your right foot toward the ceiling and straighten your leg, while simultaneously lifting your butt off the floor and reaching your left hand to tap your right toes.
- Return to the starting position and then repeat with your left foot and right hand.
Frogger
- Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Jump your feet outside your hands. Lift your chest and drop your butt down so that you’re in the bottom portion of a squat.
- Then lean forward again, place your hands back on the floor in between your feet, and jump your feet back out to return to a high plank.
Curtsy Lunge
- Stand with your feet shoulder-width apart and your hands on your hips or relaxed by your sides. This is the starting position.
- Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
- Drive through your left heel to stand back up and return to the starting position. Then repeat on the other leg.
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Healthy Eating: Resource Links
Prepared Meals: Delivered to you.
I will be listing some sites that I either researched or actually use. Here are the two I am using now.
Daily Harvest: Ask me which ones I like.
Use my referral code to get discount and give me small referral credit: RE-MAYDYMA
Splendid Spoon: I receive my 1st order Wednesday. Click Here if you want to order. Using this link will give you a discount and me a little referral credit :-).
Prepared: Bars, Smoothies, Snacks
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Supplements for additional help.
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