Strength Week 1

Day #1

  • Core Engagement
  • High Plank
  • Superman

Day #2

  • Low Plank
  • Superman (Pulse)
  • Crunches (Standing)

Workout details below…

Day 1

Total Time: 15′

This workout should be done as a continuous circuit. Alternate sides each time through.

Core Engagement- 30″

  • Stand tall with your chest high and shoulder blades back.
  • Put your arms straight out in front of you as if you were going to do a pushup. If you want you can put them up against a wall.
  • Tighten your abdominals then tilt your pelvis upwards towards your belly button.

High Plank – 30″

  • Get on the floor with your knees on the floor, hands under your shoulders and chest tall.
  • Bring your knees off the floor into a high pushup position
  • Tilt your pelvis towards your chest to engage your core and hold.

Superman – 30″

  • Lie flat on your stomach, arms straight out in front of you, legs straight out behind you.
  • Lift your arms and legs off the ground and hold

Rest – 30″ Between Sets

Day 2

Total Time: 15′

This workout should be done as a continuous circuit. Alternate sides each time through.

Low Plank – 30″

  • Lay on the floor with your elbows under your shoulders and chest tall.
  • Bring your knees off the floor and raise your hips
  • Tilt your pelvis towards your chest to engage your core and hold.

Superman (Pulse) – 30″

  • Lie flat on your stomach, arms straight out in front of you, legs straight out behind you.
  • Lift your arms and legs off the ground.
  • Pulse your arms and legs up another 3 inches then relax back to the Superman position.

Crunches (Standing)- 30″

  • Stand tall with your chest high and shoulder blades back. Engage your core. Position your arms behind your head.
  • Stand on one leg with a slight bend in the knee. Raise your other knee towards your chest with a 90 degree bend in your hip and a 90 degree bend in your knee.
  • Bring your chest down as you raise your knee higher and contract your abdominals.
  • Alternate sides each time through

Rest – 30″ Between Sets

You may also like

Leave a comment