Week 1 – Base Building – Friday

You’ve Made it to Friday!

Congratulations ! Only one workout    until the week is complete!

Friday- Lower Body

Warm up

Cardio 5 minutes

3 x 12 (side leg swings, front leg swings)

*side leg swings- stand in front of a wall, place both hands on the wall and lean forward. In an exaggerated manner swing one leg across the front of your body consecutively. After 12 reps, switch legs.

*Front Leg swing- stand next to a wall and place your hand on the wall for balance. In an exaggerated manner swing the leg closest to the wall forward and backward consecutively. Switch after completing reps.

Weights/ Calisthenics

3 Sets of 12-15 Reps. Body weight squats (experienced use Barbell)/stiff leg deadlift

*Stiff leg deadlift- Stand in an upright position while holding a bar in both hands. Place your feet roughly 4 inches apart. Keep a very slight bend in the knee’s. While keeping the bar in contact with your body the whole time, stick your chest out, and bend at the hips in an attempt to stretch your hamstrings. As your upper body tilts down, shift your weight to your heels. Feel that stretch?!?! Good, you should be sore tomorrow.

3 Sets of 12-15 Reps. Stationary Lunge/Hamstring Curl Machine

*Stationary Lunge- Length your stance so your front foot is flat on the ground, and your back foot is so far back that your heel is in the air. Feet should be shoulder width apart to maintain balance. Lower your body by bending BOTH knee’s to almost 90 degrees. Do not touch the ground with your back knee. Your body should not move forward or backward but it should only move up and down as your knees bend and extend. Keep moving continuously in a controlled manner, after 12 to 15 reps switch legs.

Extra Credit Challenge

You have 15 minutes to travel as far as you can. Walk, Run or Bike. GO! And post your exercise and distances!

Cool Down

5 minute walk

3 x 12-15 Crunches / Leg Levers

*Leg Levers- Lie on your back. Place both hands below your rear end. Not directly under your rear end but closer towards your feet. Contract your abs and force your lower back into the ground. Lift your feet to roughly 3 feet in the air while keeping your legs together. Lower your feet 6-8 inches from the ground  and make sure YOUR LOWER BACK STAYS IN CONTACT WITH THE GROUND. Continue for given reps. If this is causing back pain, bend your knee’s to appropriate level of resistance.

Stretch

 

4 thoughts on “Week 1 – Base Building – Friday

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  2. I like the work outs! I’m working on a more consist workout habit. At times it’s difficult with all the day to day events but it’s good to know I have a plan I can pull up whenever I get to the gym or working out at home if time is tight.

    1. I know it’s tough but do your best to set some time for YOU! All u need is a little time 4 out of the 7 days. It’s easier said than done but give it a try.

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