Week 1

(February 4th - February 8th)

 Here’s the low-down on this week:

  1. This subscription was released in the middle of the week simply because it’s tradition for me to release something big on my birthday every year (any other Aquariuses out there?!). Sooo, that being said, I recommend starting in order, with Monday and Tuesday’s workouts first, and try to squeeze in Thursday and Friday’s workouts this weekend. Then you’ll be on track and ready to crush the rest of the month!

2. Now, as far as the workouts go… This week’s theme is AMRAP (As Many Rounds As Possible). Every workout will have two 14 minute AMRAP Circuits. Simply set your timer for 14 minutes. Follow the workout’s instructions from there and squeeze in as many rounds of a circuit as you can in 14 minutes.

3. Work for 14 minutes. Rest for 1 minute. Start a new circuit for 14 minutes. DONE.

4. I KNOW if you’re truly a busy BOSS babe like I am, you write everything down in your planner. Plan out when EXACTLY you’re going to get this workout in. I don’t care if that means at 11:07 after you walk your dog and water your plants. Get specific and realistic so you can make sure these workouts happen every day. :)

5. Understand the vocab used for these workouts so you aren’t confused! Check out the glossary for the breakdown of all the funky abbreviations you will encounter.


Monday, February 4th: Upper Body - Strength

14 min AMRAP 1: Chest/Tri’s/Shoulders Focus/Rectus Abdominis Focus

10 Reps Per Move

  1. DB (T) Alt. Glute Bridge Chest Press (Neutral to Narrow)

Tips:

  • Start with your lighter pair of dumbbells and progress from there as needed.

  • Keep your knees and ankles in alignment through the movement, be careful of feet being too far in front or too close to your hips.

  • Actively press hips up while you alternate between a neutral (palms facing in at 45 degrees) and narrow (palms facing in at each other) grip chest press.

  • Regression: Keep your hips on the floor

  • Challenge: Heavier weights or lift one leg up for a single leg bridge

 

2. DB Kneeling Around the Worlds

Tips:

  • Set yourself up in a kneeling position where your hips are off your calves, stacked over your knees. This way you are forced to engage your entire core (glutes and abs) to stay still.

  • Try to control the weight… don’t let it control you.

  • Use light dumbbells to start.

  • Challenge: Count to 5 on the eccentric (the way down) of each rep.

 

3. Full Release Pushups + W Squeeze

Tips:

  • Make sure your wrists are stacked right under your shoulders at all times, NOT out in front of you.

  • Keep feet hip width apart if on your toes, and slowly lower yourself all the way down to your stomach.

  • If on your knees, keep your head and hips in a straight line, don’t let your butt get “lost in space” behind ya hehe. ;)

  • For that “W” squeeze, squeeze your low back and your shoulder blades together to lift your chest up off the ground.

  • Regression: Stay on knees for pushup.

  • Challenge: Add 2 plank jacks at the top of each pushup.

 

4. Slow Mountain Climbers (ea)

Tips:

  • Wrists stay stacked under shoulders.

  • Tuck your hips under into a slight posterior pelvic tilt.

  • Core and shoulders stay strong the entire time.

  • Draw navel in and slowly alternate bringing knees into chest.

  • Regression: Hands on a bench

  • Challenge: Decline mountain climbers (feet on bench)

 

5. Tricep Dip + Kick (T)

Tips:

  • Keep fingertips pointed towards your feet and elbows pointed straight back behind you.

  • Your core is worked a ton here in order to balance on one foot and hand, so make sure you’re properly engaging those muscles.

  • Regression: Perform the dip as usual and for the kick keep both hands on the ground while you kick one leg up into the air.

  • Challenge: Keep Leg Straight (super tough)


 

14 min AMRAP 2: Back/Bi’s/Low Ab Focus

10 Reps Per Move

  1. DB Single Arm Unsupported Bent Over Row (ea)

Tips:

  • Keep hips square and chest square towards the ground (try not to open chest up to one side)

  • Keep as flat of a back as possible.

  • Slight bend in the knees.

  • Pull shoulder back and engage lats before initiating the row.

  • Choose lighter DB to start.

  • Regression: Support with other hand on knee (legs in a split stance) or hand on bench.

  • Challenge: Bend over lower or lower down slowly for 5 seconds on the eccentric.

 

2. Banded DB Bicep Curls

Tips:

  • Keep constant tension in the band.

  • Slight bend in your knees.

  • Pull shoulders back the entire time.

  • Choose lighter DB’s to start.

  • Regression: Get rid of band.

  • Challenge: Balance on one leg.

 

3. Bear or Tabletop Uni Rev Fly (ea)

Tips:

  • Choose lighter DB.

  • Assume “bear position” with knees stacked under hips and wrists under shoulders.

  • Keep your hips as square to the ground as possible as you fly the DB back, squeezing your rear delt.

  • Regression: Drop knees down.

 

4. Frogger Bicep Curl

Tips:

  • Choose light DB’s to start.

  • Sort of like a half burpee, start in a high plank with the DB’s under your shoulders, and hop into a squat with your feet wide and flat on the ground.

  • Glue your elbows into the crooks of your knees as you assume position for the bicep curl.

  • Regression: Step the movement out vs. hopping.

 

5. Banded Bicycles

Tips:

  • Choose a light mini band to start.

  • Place mini band around tops of shoe laces.

  • Try to lift your opposite shoulder off the ground as high as it will go and reach elbow for the outside of your opposite knee.

  • Don’t rush these, take your time for maximum benefit.

  • Regression: No mini band.

  • Challenge: Heavier Band

 

Tuesday, February 5th: Lower Body - Endurance

14 min AMRAP 1: Hamstrings + Glutes Focus

20 Reps each

  1. Long Banded Sumo Good AM’s

Tips:

  • Wrap resistance band around middle of shoulders and under feet.

  • Mastering the hip hinge for this move is so important: Feet hip width apart, weight even throughout entire foot, reach hips back behind you while keeping a slight bend in your knees. Squeeze low back, glutes and hamstrings to stand.

  • Regression: Perform body weight.

  • Challenge: Add a dumbbell to hold at your chest as well.


 

2. DB RDL’s

Tips:

  • Choose light dumbbells to start. If you’re used to this movement, go with the heavier DB’s.

  • Using that hip hinge again, reach hips back behind you while maintaining a slight bend in your knees.

  • Keep DB’s as close to your legs are possible throughout the movement.

  • You can stop mid-shin with the weights.

  • Regression: Stop right under the knees.

  • Challenge: Slow 5 seconds on the eccentric.


 

3. Banded Glute Bridge

Tips:

  • Start with a light or medium band if you’re new to this move, otherwise grab a heavy mini band.

  • Keep knees stacked over ankles.

  • Chin stays tucked, arms out to the side or bent at your side.

  • Get a nice 2 second squeeze at the top of each rep.

  • Be careful not to have the ribs flaring out.

  • Regression: No band or lighter band.

  • Challenge: Heavy band + elevate feet on a bench.

 

4. Banded Uni Glute Bridge (ea)

Tips:

Start with a light or medium band if you’re new to this move, otherwise grab a heavy mini band.

  • Keep knees stacked over ankles.

  • Chin stays tucked, arms out to the side or bent at your side.

  • Keep the lifted leg at a 90 degree angle, foot flexed.

  • Get a nice 2 second squeeze at the top of each rep.

  • Be careful not to have the ribs flaring out.

  • Regression: No band or lighter band.

  • Challenge: Heavy band + elevate feet on a bench.

 

14 min AMRAP 2: Quads + Glutes Focus

20 Reps each

  1. Banded DB Goblet Squats

Tips:

  • Start with a light band above your knees and progress from there.

  • Hold a heavy DB up at your chest, challenging your core.

  • Drop hips straight down between your feet.

  • Press knees out into the band.

  • Regression: Body weight with band on.

  • Challenge: Heavier band or heavier DB.

 

2. DB Alternating Rev Lunge + Curtsy Lunge (10 reps per move for 20 total each side)

Tips:

  • Start with light DB’s and progress from there. It’s much harder holding weights at your shoulders versus down at your sides.

  • Alternate between a curtsy lunge - reaching foot behind and across - and a reverse lunge.

  • Try to drop your back knee almost all the way down to the floor.

  • Regression: Dumbbells by your side or body weight.

  • Challenge: Heavy DB’s.

 

3. Banded Donkey Kicks (ea)

Tips:

  • Start with a medium mini band above knees and progress from there.

  • Wrists stay stacked under shoulders, knees under hips.

  • Slight posterior pelvic tilt (tuck hips under and engage abs)

  • Flex working foot, and slowly lift up only until you feel your glute contract.

  • Try not to arch your back in this movement.

  • Regression: Lighter mini band or no band.

  • Challenge: Lift both knees up off ground and perform kicks in a “bear” position.

 

4. Banded Squat Jacks

Tips:

  • Place medium to heavy mini band above knees.

  • When you hop feet out wide, immediately land into a squat with your knees behind your toes.

  • Try to keep the transition between jump feet together and landing back in a squat quick.

  • Regression: No band, OR keep band on and step out into a squat and step back to center, alternating legs.

  • Challenge: Add a weight.

 

WEDNESDAY, February 6th: Upper Body - Endurance

14 min AMRAP 1: Chest/ Tri’s/Shoulders/Rectus Abdominis

20 Reps each

  1. “T” Pushups (T)

Tips:

  • Keep your glutes squeezed and abs tight throughout the entire movement.

  • Elbow should be pointing back at 45 degrees, not straight out to the side.

  • Pivot on the sides of your feet for that “T” and reach your arm and high as it will go.

  • Regression: Drop to knees for entire movement.

 

2. DB Single Leg Glute Bridge Skull Crushers (alternate legs halfway through reps)  

Tips:

  • Choose light DB’s.

  • Keep lifted leg at 90 degrees, foot flexed.

  • Press through heel of planted foot.

  • Keep elbows over shoulders and simply bend back at the elbows to target your triceps.

  • Keep hips lifted entire time.

  • Regression: Both feet down, hips still lifted.

 

3. (ea) Wrist Banded Plank Alt. Step Outs (Out, In, Out, In)

Tips:

  • Light mini band around wrists.

  • Assume plank position with wrists under shoulders and hips down.

  • Feet can be wide for stability.

  • Regression: Drop to knees and/or no band.

  • Challenge: Heavier band or feet closer together.






 

4. Alt DB “L” Raise + Rev Lunge (T)

Tips:

  • Start with light DB’s.

  • You will form an “L” shape with your arms working your shoulders.

  • Alternate reverse lunges while you raise your arms up.

  • Only raise arms to shoulder height, no higher.

  • Regression: No Lunges, or lighter DB’s.

 

5. Burpees (no pushup)

Tips:

  • No pushup or jump in these burpees (yay!)

  • Simply hop out to plank, hop into a squat, and stand up.

  • Regression: Walk out the movement vs hopping.

  • Challenge: Add pushup and hop.

 

14 min AMRAP 2: Back/Bi’s/Low Ab Focus

20 Reps each

  1. Banded Bent Over Rows

Tips:

  • Start with light mini band around wrists, and light DB’s.

  • Assume as much of a bent over position as possible, with slight bend in knees.

  • Make sure your shoulders aren’t rounded.

  • Keep constant tension in the band.

  • Regression: No band.

 

2. Alt. Static Side Lunge + 1 DB Bicep Curl (ea) - yes 40 total curls!

Tips:

  • Using one light DB, assume a wide legged stance.

  • Make sure your toes and knees are pointing forward.

  • Push hips back and sink as low as you can.

  • Regression: Less reps

 

3. Long Band Underhand Pull Aparts

Tips:

  • Use light resistance band.

  • Underhand grip.

  • The closer your hands are the harder it will be.

  • Squeeze shoulder blades back and together and try not to shrug shoulders.

  • Regression: Hands further apart on the band.

  • Challenge: Hands closer together on the band.

 

4. Wallsit Hammer Curls

Tips:

  • Light DB’s.

  • Pull your shoulders down and back the entire time.

  • Palms face in for that hammer grip.

  • Make sure legs are at 90 degree angle.

  • Control the weight on the way down in the curl.

  • Regression: Perform a squat to a hammer curl instead of the wallsit.

  • Challenge: Single leg wallsit while performing curls.

 


5. Rev Crunch

Tips:

  • Think about using only your lower abdominals to lift your hips up off the ground.

  • Imagine kicking out a ceiling tile with your heels.

  • It’s not a huge lift up, more of a small quick lift with legs slightly bent.

  • Regression: Legs bent, drop heels to floor and then slightly lift hips up so knees come into your chest.

  • Challenge: Lift hips up even higher and kick legs out straight at the bottom.

 

THURSDAY, February 7th: Lower Body - Strength

14 min AMRAP 1: Hamstrings + Glutes Focus

10 Reps each

  1. DB RDL’s

    Tips:

    • Choose light dumbbells to start. If you’re used to this movement, go with the heavier DB’s.

    • Using that hip hinge again, reach hips back behind you while maintaining a slight bend in your knees.

    • Keep DB’s as close to your legs are possible throughout the movement.

    • You can stop mid-shin with the weights.

    • Regression: Stop right under the knees.

    • Challenge: Slow 5 seconds on the eccentric.

 

2. DB Donkey Kicks (ea)

Tips:

  • Use heavy DB behind knee if you can.

  • Wrists stay stacked under shoulders, knees under hips.

  • Slight posterior pelvic tilt (tuck hips under and engage abs)

  • Flex working foot, and slowly lift up only until you feel your glute contract.

  • Try not to arch your back in this movement.

  • Regression: Lighter DB or no DB.


 

3. DB Good AM

Tips:

  • Hold heavy DB Behind neck or in front of chest.

  • Keep feet hip width apart, maintaining soft bend in knees.

  • Hip hinge back and go as low as you can, aiming for your chest being parallel with the ground.

  • Regression: Body weight.

  • Challenge: Heavier DB or add a 3 second pause at the bottom of the movement.

 

4. Banded Lying Side Hip Up + Abduction (ea)

Tips:

Try using a medium mini band above knees.

Assume almost a side plank position, keeping your elbow under your shoulder.

Squeeze the gluteus medius (side of your glute) of the bottom leg closest to the ground to help initiate the movement. Then squeeze the opposite leg’s gluteus medius to open the leg out to the side.

Regression: No band or clamshells (exercise linked).

Challenge: Heavier Band

 

14 min AMRAP 2: Quads + Glutes Focus

10 Reps each

  1. DB Goblet Sumo Squat

Tips:

  • Use heavy DB.

  • Feet very wide, toes pointed out to the sides.

  • Keep chest as upright as possible. If your chest is leaning forward, use a lighter weight.

  • Really squeeze inner thighs and glutes as you stand.

  • Regression: Hold DB down between your legs.

  • Challenge: Add a hop to the top.

 

2. DB Goblet Rev Lunge (ea)

Tips:

  • Try heavy DB.

  • Keep Chest as upright as possible. Lighten the weight if chest leans forward.

  • Reachhhh that foot back behind you and drop knee into a 90 degree angle (almost touching the floor).

  • Stick with the same side for all reps before switching.

  • Regression: Body weight.

  • Challenge: Don’t let your foot touch the ground between reps. Add knee drive at the top.

 

3. DB Alternating Rev Lunge + Curtsy Lunge (5 reps per move for 10 total each side)

Tips:

  • Try heavy DB’s because it’s low rep.

  • Alternate between a curtsy lunge - reaching foot behind and across - and a reverse lunge.

  • Try to drop your back knee almost all the way down to the floor.

  • Regression: Dumbbells by your side or body weight.

 

4. DB Split Jumps (ea)

Tips:

  • Start with light DB’s.

  • Jump straight up in the air and point through the toes.

  • Land with back knee hovering above the ground.

  • Regression: No weights, and/or no jumping.

  • Challenge: Heavy weights

 

FRIDAY, February 8th: Total Body HIIT

30 min AMRAP

Round 1: 10 reps

Round 2: 12 reps

Round 3: 14 reps

Etc… get as high up the rep count (going up by 2’s each round) as possible in 30 minutes

  1. DB Thrusters

Tips:

  • For the first few rounds, while the reps are low, try to use your heavy set of DB’s for this move.

  • DB’s never go lower than shoulder height.

  • Use your hips (glutes) to propel you up out of that squat and explosively press the weights up. Your butt should be working a lot more than your shoulders should be.

  • Regression: Lighter DB’s, no pressing over head if you have shoulder issue (could just do power squats).

 

2. Alt DB Rev Lunge + Twist (ea)

Tips:

  • Use light DB and focus on good form and stability here.

  • Twist towards your front leg.

  • Make sure knees point forward as you twist.

  • Elbows splay out to the sides.

  • Regression: Drop back knee in the lunge when you twist.

  • Challenge: heavier DB.

 

3. Frogger Bicep Curl

Tips:

  • Choose light DB’s to start.

  • Sort of like a half burpee, start in a high plank with the DB’s under your shoulders, and hop into a squat with your feet wide and flat on the ground.

  • Glue your elbows into the crooks of your knees as you assume position for the bicep curl.

  • Regression: Step the movement out vs. hopping.

 

4. Cross Body Mtn Climbers (ea)

Tips:

  • Keep wrists stacked under shoulders.

  • Keep back flat.

  • Get a big twist from your opposite knee and elbow to really get into those obliques.

  • Go as fast as possible with good form.

  • Regression: Hands on a bench.

 

5. DB Single Leg V up to Double Leg V Up (ea)

Tips:

  • Try to get entire back up off the ground and form a “V” with your body.

  • Perform one single side V-up on each side + one double leg V-up. That’s one rep.

  • Lead with your legs.

  • Regression: Keep legs bent and back on the ground and crunch into a ball and then slowly lower heels towards the ground.

  • Challenge: Add DB.