Fitness Resolution WEEK 2/DAY 2

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Fitness Resolution Week 2, Day 2

CLICK HERE FOR ALL DYNAMIC WARM-UP VIDEOS

Dynamic Warm-Up – perform each movement over 10 yards
Walking toe touch
Knee grab into lunge
Leg cradles
Reverse heel up into reverse lunge and rotate
Over the fence, under the fence
Dead lift walk
Spiderman

Dynamic Warm-up with a Medicine Ball  – perform 10 reps of each movement
Up and outs
Wood chops
Rotations

Dynamic Stabilization - this will prep you for future plyometric training

Single leg balance hops 15 yards

Lateral box jumps

Note: Almost all exercise sets will consist of 15 reps – in the early stages of the program a higher rep scheme is used to build muscle endurance.

Core Training – the foundation of a safe and effective exercise program

Perform the following two exercises back to back

Single leg glute bridge 

Multiplanar lunges

Perform the following two exercises back to back

Prone iso ab (plank)  - single leg 

Box drop ins

Perform the following two exercises back to back

Swiss ball shoulder combo

Box walk ups – lead with right hand first set lead with left hand second set.

Perform two sets of each at 15 reps

Level Change and Bicep (pull)

Perform the following 6 exercises in a row

1) Walking dumbbell lunges

2) split squat cable or resistance band curl

3) Medicine ball between the knees crunch

4) Walking lunges

5) split squat cable or resistance band curl other arm and leg

6) Medicine ball in hands crunch (long lever arm)

10 Minutes interval cardio:

Using a treadmill, elliptical, rower or stationary bike – perform interval training of high and low intensity.

Format:
- 1 min low level intensity
- 30 seconds high level intensity
- Continue for 10 minutes

Level Change and Tricep (push)

Perform the following 6 exercises in a row

1) Dumbell step ups

2) Medicine ball tricep extension single leg lunge

3) Medicine ball swiss ball Russian twists

4) Dumbell step ups

5) Medicine ball tricep extension single leg lunge (other leg)

6) Medicine ball seated rotations feet in air

10 minutes cardio interval

If time permits repeat just the level change and bicep and tricep exercises – NOT the interval cardio.

CLICK HERE FOR STATIC STRETCH VIDEOS

Static Stretch – these stretches will be held for 20-30 seconds.
Catchers stretch
Glute stretch
Hamstring stretch
Hip flexor and quad stretch
Calf stretch

If you want to exercise the next day, take a group class of your choice

Look for one that is less aggressive and low impact. Some suggestions are...
Yoga
Pilates
Tai chi