Week 3

(February 18th - February 22nd)

 Here’s the low-down on this week:

  1. REPS - Each day, you will notice your circuits are broken up into supersets (two exercises performed back to back with no rest between) or tri-sets (same thing as a superset, except there are 3 exercises). You will be starting with a certain amount of reps for each move, and every round you complete, you will add on more reps.

2. I recommend starting with the heaviest resistance/weight you can possibly do for the prescribed amount of reps, because as you start to increase your reps, your weight will need to decrease.

3. For those of you who are advanced, you might finish all of these supersets and tri-sets in record time - way quicker than 30 minutes. If so, repeat your favorite circuit til you’ve been exercising for 30 minutes!

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. For those of you just joining us, make sure ya 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 18th: Upper Body - Strength

Your exercises are broken up into supersets today, or two exercises back to back with minimal rest. You will start with just 1 rep of each move. Your goal is to get up to 10 reps of both exercises in your superset as quickly as possible while alternating through the exercises.. I.e. 1 Squat. 1 burpee. 2 Squats. 2 Burpees. 3 Squats. 3 Burpees. Until you’re at 10 Squats and 10 Burpees.

**Those of you who are advanced may finish all of these supersets in record time - way quicker than 30 minutes. If so, repeat your favorite circuit til you’ve been exercising for 30 minutes!**

Circuit 1:

  1. Banded Bent Over Row

Tips:

  • Choose light DB’s to start, light or medium mini band around wrists.

  • Hinge forward at the hips until your back is almost completely flat. Pull shoulder blades down and back.

  • Keep palms in facing each other.

  • Pull elbows back towards ribs.

  • Keep constant tension in the band.

  • Regression: Take away the band.

  • Challenge: Heavier DB’s.

 

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

Tips:

  • Try Light DB’s first.

  • Keep hips lifted throughout the entire set.

  • Alternate between a neutral grip with palms in at about 45 degrees and a narrow grip with palms in facing each other.

  • Regression: Hips stay down.

  • Challenge: Heavier DB’s and/or Single Leg Bridge (alternate halfway through).

 

Circuit 2:

  1. Pushups

Tips:

  • Wrists stacked directly under shoulders.

  • Body in a straight line from head to toes.

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

  • Regression: Drop to knees or place hands on a bench/step/chair.

  • Challenge: Feet on a bench/step/chair or perform power pushups (hands leave the ground at the top of the movement).

 

2. Plank Punches

Tips:

  • Start with elbows under shoulders, and try to fully extend one arm out in front without having your hips rock.

  • Glutes and core should be extremely tight throughout this entire movement.

  • Regression: Widen stance of feet.

  • Challenge: Bring feet closer together.

 

Circuit 3:

  1. Burpees

Tips:

  • Hop out into a plank, hop feet back into a squat with feet wider than your hands, weight in your heels.

  • No need to jump at the top unless you want to.

  • Regression: Hands on a step/bench/chair, and/or take out all of the hops and step it out.

  • Challenge: Add in a pushup and a hop at the top.

 

2. DB Thruster

Tips:

  • Try these with your heavy pair of DB’s. You can always regress.

  • The power should be coming through your lower body, making it much easier to press these heavy weights overhead.

  • Heels can come up slightly as you explode up out of the squat.

  • Regression for shoulder issues: perform just a power squat or use lighter DB’s.

 

TUESDAY, February 19th: Lower Body - Endurance

Your exercises are broken up into a tri-set today, or three exercises back to back with minimal rest. You will start with 12 reps of each move. Your goal is to get up to 20 reps of all 3 exercises, going up by 2 reps each round. I.e. 12 Squats. 12 burpees 12 Plank Jacks.. 14 Squats. 14 Burpees. 14 Plank Jacks. 16 each… 18 each… 20 each.

**Those of you who are advanced may finish this circuit before the 30 minutes is up. If so, repeat this tri-set but work your way down from 20. :) **

  1. DB RDL

Tips:

  • Use heavy DB’s.

  • Try to keep DB’s as close to your body as possible, basically skimming them down your legs.

  • Think about shifting your hips back versus bending at the knees.

  • Your knees should have a minimal bend in them. They aren’t locked out, but you also aren’t bending them like a squat.

  • Go to your individual range of motion, which might only be when your DB’s just pass the knees, or it might be down to the shins.

  • Regardless, try not to go lower than your shins with the DB’s, even if you are more flexible than that.

  • Pull back with your shoulder blades and the sides of your back to keep the upper body engaged. No rounding of the shoulders at any point!

  • Think about squeezing your hamstrings and glutes to stand up every rep.

  • Regression: Light DB’s, especially if you notice your shoulders rounding.

  • Challenge: Slowly lower down for a count of 3-5 seconds.

 

2. Unweighted Split Jumps (ea)

Tips:

  • Use light DB’s to start.

  • Attempt to jump as high as you can and land in a lunge.

  • Alternate which leg is in front each time you land.

  • Keep shoulders pulled back and abs tight the entire time.

  • Regression: Reverse Lunges with or without weight.

  • Challenge: Heavier DB’s

 

3. Banded Squat to Straight Leg Abduction

Tips:

  • Try a medium or heavy band above the knees or around the shins.

  • Keep chest upright as you squat down, and as you stand squeeze the side of your glute (gluteus medius) and kick leg out to the side.

  • Come back down into a squat and repeat on the other side.

  • Each squat counts as 1 rep.

  • Regression: Lighter band or no band.

  • Challenge: Heavier band.

 

WEDNESDAY, February 20th: Upper Body - Endurance

Your exercises are broken up into a Tri-Set today (just like yesterday) or three exercises back to back with minimal rest. You only have one circuit today because the reps are very high. You will start with 12 reps of each move. Your goal is to get up to 20 reps of all 3 exercises, going up by 2 reps each round. I.e. 12 Squats. 12 burpees 12 Plank Jacks.. 14 Squats. 14 Burpees. 14 Plank Jacks. 16 each… 18 each… 20 each.

**Those of you who are advanced may finish this circuit before the 30 minutes is up. If so, repeat this Tri-Set but work your way down from 20. :) **

  1. Alt High Bicep Curl in Front and Side of Body

Tips:

  • Use light DB’s.

  • Try to keep wrists in line with your shoulders at all times.

  • Abs are in tight, soft bend in the knees.

  • Shoulders pulled back and down away from the ears.

  • Alternate between the two positions.

  • Regressions: Same concept except with arms down at sides, not elevated.

  • Challenge: Add a Single Leg Balance

 

2. “T” Pushups (T)

Tips:

  • Keep body in a straight line as you descend down into a pushup, getting chest as low to the ground as possible.

  • Elbows angled back at 45 degrees, not straight out to the sides.

  • As you come up to the top of the pushup, lift one hand and pivot onto the sides of your feet, hips lifted, forming a “T”.

  • Alternate which side you face every time you come up from the pushup.

  • Regression: Drop to your knees.

  • Challenge: Lift top foot when in the “T”.

 

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.

 

THURSDAY, February 21st: Lower Body - Strength

Your exercises are broken up into supersets today, or two exercises back to back with minimal rest. You will start with just 1 rep of each move. Your goal is to get up to 10 reps of both exercises in your superset as quickly as possible while alternating through the exercises.. I.e. 1 Squat. 1 burpee. 2 Squats. 2 Burpees. 3 Squats. 3 Burpees. Until you’re at 10 Squats and 10 Burpees.

**Those of you who are advanced may finish all of these supersets in record time - way quicker than 30 minutes. If so, repeat your favorite circuit til you’ve been exercising for 30 minutes!**

Circuit 1:

  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 Alternating Rev Lunge + Curtsy Lunge (1 Rev Lunge + 1 Curtsy Lunge per side = 1 rep)

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.

 

Circuit 2:

  1. DB Swings

Tips:

  • Choose a heavy DB.

  • THIS IS NOT A SQUAT. This is a HIP HINGE.

  • Weight is in your heels, push your hips back and let your chest drop down towards the ground, with just a slight bend at the knees.

  • Your hips should never be lower than where they started, just back further.

  • All of the power you generate to swing the DB up should be coming from your glutes. Your arms virtually do nothing at all.

  • Regression: Good mornings (linked).

  • Challenge: Heavier weight.

 

2. Banded DB Goblet Squat

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.

 

Circuit 3:

  1. Banded Feet Elevated DB Glute Bridge

Tips:

  • Choose heavy DB.

  • Press DB into hips as you lift hips up as high as you can with back in neutral position.

  • Press into the mini band to engage glutes better.

  • Press heels into step/chair/bench.

  • Legs should form 90 degree angle when hips are on the ground.

  • Squeeze hamstrings and glutes at the top of each rep.

  • Regression: No mini band and/or weight.

  • Challenge: Heavier DB or add an extra 10-20 seconds to this exercise.

 

2. DB Iso Hold Banded Alt Lateral Steps

Tips:

  • Choose light DB.

  • Drop hips slightly so you are in an athletic stance.

  • Quick lateral steps side to side, keeping DB in line with shoulders the whole time.

  • Regression: No DB iso hold or no mini band.

  • Challenge: Double band your legs - place one band above knees and other band around shins/ankles.

 

FRIDAY, February 22nd: Total Body HIIT

Your exercises are broken up into one giant set today. You will start with just 5 reps of each move, and will go up by 5 reps each round. Your goal is to get up to 25 reps of each exercise as quickly as possible.. I.e. 5 Squats. 5 burpees. 10 Squats. 10 Burpees. 15 Squats. 15 Burpees. Until you’re at 25 Squats and 25 Burpees.

**Those of you who are advanced may get all the way up this ladder in record time - way quicker than 30 minutes. If so, start working your way back down the ladder until your 30 minutes is up!

  1. Side shuffles (each side)

Tips:

  • Stay in an athletic stance, hips dropped slightly.

  • Shuffle side to side (2-3 steps per side) as quickly as possible.

  • Regression: Stay low and step it out slowly.

  • Challenge: Add a band around ankles, add a squat at the end of each side shuffle and/or hold a DB at your chest.

 

2. Push up + DB Pull through (T)

Tips:

  • Choose a light DB.

  • Keep dumbbell to the side and slightly back of your left hand.

  • Perform a pushup, then with your right hand, grab the dumbbell and pull it across to your right side.

  • Regression: Widen feet and/or drop to knees.

  • Challenge: Heavier DB.

 

3. Ankle Banded Jumping Jacks

Tips:

  • Just like a normal jumping jack, but with added resistance.

  • Hop those legs out as far as they’ll go. Definitely don’t choose too heavy of a band for these, we still want good range of motion.

  • Make sure arms come all the way up overhead.

  • Regression: No mini band and/or step it out one side at a time.

  • Challenge: Hold light DB’s in hands.

 

4. 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)

 

5. Low Plank Jacks

Tips:

  • Keep shoulders stacked over elbows.

  • Keep hips down in line with body.

  • Hop feet out as wide as they’ll go.

  • Regression: Step feet out one at a time.

  • Challenge: Add mini band around ankles.