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Week 26 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. CARs Shoulder x 3 repetitions per side; 15-20 seconds per repetition CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side Total Body 2 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below. Crossover Lunge x8 repetitions per side (1 repetition = 1 lunge with each leg) Lateral Hand Walk x8 repetitions per side (1 repetition = 1 step with each hand) Forward Lunge with Rotation x8 repetitions per side (1 repetition = 1 lunge with each leg) Plank to Push-up x8 repetitions per side (1 repetition = 1 step with each hand) Exercise Demonstrations and Coaching Tips: CARs Shoulder https://www.youtube.com/watch?v=Y_sPozh-MH0 Coaching points: You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your palm out towards…

Week 26 Workout 1 & 2

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Kneeling Elbow Extensions x10 repetitions per side Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition Side Lying Open Door x5 repetitions per side Total Body 1 Complete each of these four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below. Bird Dog x8 repetitions per side (complete all reps on 1 side at a time) Plank x as long as possible Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Lying Hamstring Walkouts x5 repetitions Exercise Demonstrations and Coaching Tips: Kneeling Elbow Extensions https://www.youtube.com/watch?v=NdBSHJnBr_w Coaching points: Begin in a kneeling position with your elbows on the floor directly under your shoulders. Put your left hand behind your head and bring your left elbow to your right forearm. From there, slowly rotate from the shoulders moving your elbow towards the ceiling. Your flexibility through the shoulders and upper back will partially determine how high up you can rotate. To improve this exercise, sit your butt back onto your…

Week 23 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. TRX Chest Stretch x90 seconds Upper Back Stretch with Isometric Hold x60 sec stretch, 30 sec press down, 30 sec stretch; repeat on other side CARs Standing Hip x3 repetitions per side; 15-20 seconds per repetition Total Body 2 Complete each of these four exercises in the order prescribed five times as quickly as possible. Rest only as needed. Videos and instructions for each exercise can be found below. Reverse Lunge with Rotation x5 repetitions per side (alternate legs) Knee Cross Body x10 repetitions per side (alternate legs) Forward Lunge x5 repetitions per side (alternate legs) Jumping Jacks x15 repetitions Exercise Demonstrations and Coaching Tips: TRX Chest Stretch https://www.youtube.com/watch?v=TuvIFaFJPjI Coaching points: If performing at home, you can do this in a doorway or hallway (both arms or one arm at a time). Step forward with one foot and the arms out to the side. To increase the stretch, slowly  continue to move your feet forward and gently lean into it. As you can see at the :13 and :17 second marks in the video, by…

Week 23 Workouts 1 & 2

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Lying Floor Slides x15 repetitions Rear Foot Elevated Hip Stretch x75 seconds per side Lying Single Leg Pelvic Rotations x10 repetitions per side; hold 2 seconds per repetition Total Body 1 Complete the first circuit of three exercises three times in the order prescribed. Then complete the second circuit of three exercises three times in the order prescribed. Rest as needed. Videos and instructions for each exercise can be found below. Circuit 1 Plank x as long as possible Single Leg Lying Hip Extension (SLSHE) x10 repetitions per side Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Circuit 2 Hip Matrix x3 repetitions per side (hold 3 seconds in each position) Straight Arm Alternating Side Plank x8 repetitions per side High Knees x15 repetitions per side (alternate legs) Exercise Demonstrations and Coaching Tips: Lying Floor Slides https://www.youtube.com/watch?v=wKAwyAeWQE8 Coaching points: Lay on the floor with your elbows bent 90 degrees and your forearms against the floor. Slide your forearms straight up reaching as high as you can while trying to maintain contact…

Week 22 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. CARs Shoulder x 3 repetitions per side; 15-20 seconds per repetition Lying Hamstring, Adductor, Low Back Stretches x90 seconds per side; 30 seconds in each position Butterfly Stretch with Isometric Hold x60 sec stretch, 30 sec pressing knees up, 30 sec stretch Total Body 2 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Each time you complete a round, increase the repetitions as noted. Rest only as needed. Videos and instructions for each exercise can be found below. Medicine Ball Swing x4 repetitions, 8, 12, 16… Alternating Forward & Reverse Lunges x4 repetitions per side (1 repetition = 1 forward & 1 backwards lunge), 6, 8, 10… Burpee x4 repetitions, 6, 8, 10… Alternating Side Squat x4 repetitions per side, 6, 8, 10… Exercise Demonstrations and Coaching Tips: CARs Shoulder https://www.youtube.com/watch?v=Y_sPozh-MH0 Coaching points: You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your palm out towards the wall. Make sure you try to minimize…

Week 21 Workout 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Shoulder I, Y, T x5 repetitions at each position TRX Back Stretch x90 seconds Front Foot Elevated Hip Flexor Stretch x75 seconds per side Total Body 2 Complete each of these four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below. Side Plank x20-45 seconds per side Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction) Quadruped Single Arm Reach x10 repetitions per side (alternate arms) Lying Hip Extension (SHE or Supine Hip Extension) x10 repetitions with 3 second hold at top Exercise Demonstrations and Coaching Tips: Shoulder I, Y, T https://www.youtube.com/watch?v=RfQCn2Dp1BI Coaching points: There are 3 parts to this exercise. During all 3, try to keep from arching your back or picking your head up off the floor. 1) Start face down with your arms straight, close to your ears and thumbs pointed up towards the ceiling (from above you should look like the letter I). Slowly pick the arms up off the floor and hold for 1-3…

Week 21 Workouts 1 & 2

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Wall slides x15 repetitions Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom Total Body 1 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below. Leg Lift x15 repetitions Seal Jacks x15 repetitions Alternating Side Lunge x5 repetitions per side (alternate legs) Gait Swings x15 repetitions Exercise Demonstrations and Coaching Tips: Wall Slides https://www.youtube.com/watch?v=uH7sDW911_Q Coaching points: Stand with your butt and shoulder blades touching a wall. Position your arms at a 90 degree angle and your forearms against the wall. Slide your forearms straight up reaching as high as you can overhead while trying to maintaining contact between your forearms and the wall. Slowly lower your arms back to the starting position and repeat for the desired number of repetitions. Most people will try…

Week 20 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. CARs Quadruped Scapula x90 seconds; hold 5 seconds at top and bottom Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition Total Body 2 Set a timer for three minutes. Complete the first pair of exercises as many times as possible in three minutes. Rest one to two minutes. Reset the timer and complete the second pair of exercises as many times as possible in three minutes. Rest one to two minutes. Reset the timer and complete the third pair of exercises as many times as possible in three minutes. Videos and instructions for each exercise can be found below. Circuit 1 Crossover Lunge x6 repetitions per side (1 repetition = 1 lunge with each leg) Side Plank + Twist x10 repetitions per side Circuit 2 Forward Lunge with Rotation x6 repetitions per side (1 repetition = 1 lunge with each leg) Mountain Climbers x12 repetitions per side Circuit 3 Step Ups x8 repetitions per side Medicine Ball Floor to Overhead…

Week 19 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. TRX Chest Stretch x90 seconds Upper Back Stretch with Isometric Hold x60 sec stretch, 30 sec press down, 30 sec stretch; repeat on other side Leg Lowering x10 repetitions per side Total Body 2 Set a timer. To begin complete one repetition of each exercise in the order prescribed. At the start of the second minute complete two repetitions of each exercise in the order prescribed. At the start of the third minute complete three repetitions of each exercise in the order prescribed. Repeat until you can no longer complete all of the repetitions within one minute. To modify the workout, instead of starting at the top of every minute change your time to begin every 90 seconds. Videos and instructions for each exercise can be found below. Crawling (1 repetition = 1 step with each hand) Lunge Matrix (1 repetition = 1 forward, 1 side & 1 reverse lunge) Plank + Reach (1 repetition = 1 reach with each hand) Bodyweight Squat Exercise Demonstrations and Coaching Tips: TRX Chest Stretch https://www.youtube.com/watch?v=TuvIFaFJPjI Coaching points: If…

Week 18 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. CARs Shoulder x 3 repetitions per side; 15-20 seconds per repetition Quadruped Side Leg Raises (HAB) x20 repetitions per side CARs Ankle x3 repetitions each direction per foot; 10-20 seconds per repetition Total Body 2 Complete the first circuit of three exercises three times in the order prescribed. Then complete the second circuit of three exercises three times in the order prescribed. Rest as needed. Videos and instructions for each exercise can be found below. Circuit 1 Side Plank x20-45 seconds per side Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction) Straight Arm Plank + Plank x20-60 seconds holding each position Circuit 2 Push-ups (3 levels) x10 repetitions V-Sit Hold x20-45 seconds Single Leg Hip Thruster x8 repetitions per side Exercise Demonstrations and Coaching Tips: CARs Shoulder https://www.youtube.com/watch?v=Y_sPozh-MH0 Coaching points: You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your palm out towards the wall. Make sure you try to minimize the amount you rotate your shoulders sideways. When performing…

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