Strength Week 16

Day #1

  • High Plank (Knees to Same Elbow)
  • Rows
  • Dips

Day #2

  • Toe Taps
  • Bridge (Single leg)
  • Hydrants (Kneeling with Bands)

Workout details below…

Day 1

Total Time: 15′

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

High Plank (Knees to Same Elbow)- 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.
  • Alternating legs bringing your knee to your elbow on the same side

Rows – 30″

  • Stand tall with your chest high and shoulder blades back and engage your core.
  • Place a band on either side of a door, attached to the doorknobs
  • Squat down until your legs are at 90 degrees
  • Grasping the band in both hands, bring your elbows to your sides then relax back

Dips- 30″

  • Start sitting on a chair or coffee table.
  • Place your hands on the surface next your hips.
  • Place your legs straight out in front of you
  • Keeping your back straight, lower yourself down until there’s a 90 degree bend in your arms.
  • Push yourself back up

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

Toe Taps- 30″

  • Lay flat on your back, legs straight out, arms extended out your side.
  • Alternating lifting one foot straight in the air and bringing your opposite hand to touch it

Bridge (Single Leg) – 30″

  • Lie on your back with your knees bent and feet on the floor. Lift your hips as high as you can toward the ceiling. Roll your shoulders underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Keep your thighs and feet parallel.
  • Lift one foot off the floor, extend your leg and hold
  • Alternate sides each time through

Hydrants (Kneeling with Bands) – 30″

  • Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips.
  • Place a band around both legs just below your knees
  • Bring one leg straight out to the side maintaining a 90 degree bend in the leg.
  • Lower your knee back to the starting position and repeat.

Rest – 30″ Between Sets

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