(March 18th - March 22nd)

 Here’s the low-down on this week:

  1. This week’s theme is Unilateral, or single side movements.

  2. There won’t be many exercises per day, because you’ll have to do the equal amount of reps on each side of your body, which will take extra time (i.e. if it says 8 reps, you are doing 8 reps per side).

  3. Focus on slow, controlled movements, and make sure to lift the same weight per side. If you have a weaker side, use whatever weight you can lift on the weaker side for both sides.

  4. In these workouts this week, there are timed AMRAP circuits - all but Friday’s are two 13 min AMRAP. Rest up to 2 minutes between each circuit.

  5. 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. :)

  6. 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, March 18th: PUSH - Lower Body Focus

Breakdown:

Superset 1: 13 min AMRAP - 8 reps, 12 reps, etc.. going up by 4 reps every round.

  1. Rev Lunge + Hop

  2. Mini Banded Skater Lunges

Superset 2: 13 min AMRAP - 8 reps, 12 reps, etc… going up by 4 reps every round.

  1. Banded Uni Glute Bridge

  2. Banded Donkey Kicks

Superset 1:

AMRAP 13 minutes: 8 reps, 12 reps, 16, 20, etc... - keep going up by 4 reps every round until the time is up.

  1. Rev Lunge + Hop

Tips:

  • Step back into a reverse lunge. Stand up by powering through your front planted leg, and drive the back knee up towards your chest.

  • Add a hop at the top of the movement if you can.

  • Try to use your arms to help generate momentum and power. (Think of it as sprinters’ arms. It should come naturally to you).

  • Regression: Take out the hop.

 

2. Mini Banded Skater Lunges

Tips:

  • This is super similar to the banded skaters we’ve done, except you’ll lunge all the way down after you jump.

  • Try a medium or heavy mini band.

  • Drive off the standing leg and jump as far as you can laterally.

  • Regression: Lighter band or take out the hop - you can just step side to side with a lunge.

 

Superset 2:

AMRAP 13 minutes: 8 reps, 12 reps, 16, 20, etc... - keep going up by 4 reps every round until the time is up.

  1. 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.

 

2. 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.

 

Tuesday, March 19th: PULL - Upper Body Focus

Breakdown:

Superset 1: 13 min AMRAP - 12 reps each

  1. Plank Alt Rows

  2. Frogger Bicep Curl

Superset 2:  13 min AMRAP : 12 reps each

  1. Push up + DB Pull through

  2. DB Single Arm Unsupported Bent Over Row


Superset 1:

AMRAP 13 minutes: 12 reps

  1. Plank Alt Rows

Tips:

  • Choose light DB’s to start.

  • When you get in your plank, start with your feet wider than hip width for balance.

  • Try not to let your hips rock side to side. Keep glutes squeezed, pelvis tucked slightly.

  • Make sure wrists are directly underneath your shoulders.

  • Regression: Widen stance of feet or drop to knees.

  • Challenge: Bring feet closer together.

 

2. 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.

 

Superset 2:

AMRAP 13 minutes: 12 reps

  1. Push up + DB Pull through

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.

 

2. DB Single Arm Unsupported Bent Over Row

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.

 

 

Wednesday, March 20th: PUSH - Upper Body Focus

Breakdown:

Superset 1: 13 min AMRAP - 12 reps each

  1. DB Burpee with Pushup + Snatch

  2. Plank up + Pushup

Superset 2: 13 min AMRAP - 20 reps each

  1. Bent Over Mini band uni lateral Tricep Kickback

  2. DB Squatting Cross Punches (ea)


Superset 1:

13 min AMRAP - 12 reps

  1. Burpee with Pushup + Uni Snatch

Tips:

  • Use heavy DB.

  • Keep a straight line from head to toes when you hop out into the plank.

  • Hop into a squat as you come back from the plank.

  • Make sure your snatch is one fluid movement - use your hips to power the DB all the from the ground to overhead.

  • Regression: Take out all the hops and/or use a lighter DB.

  • Challenge: Heavier DB.

 

2. Plank up + Pushup

Tips:

  • Perform your plank ups with control, abs tight and pelvis tucked slightly.

  • Make sure your wrists stay stacked under your shoulders the entire time.

  • Make sure your butt stays down throughout the entire movement.

  • For the pushup, try to get chest all the way down to the ground.

  • Regression: Widen stance or drop to knees.

  • Challenge: Do on a decline.

 

Superset 2: 13 min AMRAP - 20 reps each

  1. Bent Over Mini band uni lateral Tricep Kickback

Tips:

  • Use light mini band to start.

  • Hold mini band by its ends and glue one hand to your chest so the band can be stretched.

  • Keep elbows pinned to your sides.

  • Slightly hinge forward at the hips.

 

2. DB Squatting Cross Punches (ea)

Tips:

  • Choose light DB’s.

  • Stay low in a half squat, and pivot on the balls of your feet with each punch.

  • Try to punch across your body and engage your obliques.

  • Keep DB’s in line with shoulders.

  • Regression: No DB’s.

  • Challenge: Heavier DB’s or drop into a full squat.

 

 

THURSDAY, March 21st: PULL - Lower Body Focus

Breakdown:

Superset 1: 13 min AMRAP - 8 reps, 12 reps, 16, 20… keep going up by 4

  1. Banded Lying Side hip up + abduction (ea)

  2. Single Leg Burpee

Superset 2:  AMRAP 13 minutes: 8 reps, 12 reps, 16, 20… keep going up by 4

  1. Unweighted Split Jumps

  2. Banded Bicycles


Superset 1: 13 min AMRAP - 8 reps, 12 reps, 16, 20… keep going up by 4

  1. 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

 

2. Single Leg Burpee

Tips:

  • Just like a normal burpee, but with one leg! ;)

  • This will hit your hamstrings a lot more than a normal burpee would.

  • Regression: Double leg burpee (can take hops out as needed).

 

Superset 2: 13 min AMRAP - 8 reps, 12 reps, 16, 20… keep going up by 4

  1. Unweighted Split Jumps

Tips:

  • NO DB’s for this circuit!!

  • Alternating landing in lunges on each leg, jumping up as high as you can.

  • Regression: Reverse Lunges -alternating.

  • Challenge: Add DB’s.

 

2. 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

 

 

FRIDAY, March 22nd: Total Body HIIT

Breakdown:

AMRAP 28 minutes - 20 reps each

  1. Mini Banded reverse lunge to short reverse lunge

  2. Side shuffles (each side)

  3. Deadbugs

  4. “T” Pushups (T)

  5. DB Alternating Deadlift

  6. Tricep Dip + Kick (T)


28 min AMRAP - 20 reps each

  1. Mini Banded reverse lunge to short reverse lunge

Tips:

  • Medium or heavy band above knees.

  • Step back into a normal reverse lunge, come back half way and lunge in a “short reverse lunge” with back foot closer to your front foot.

  • Keep the standing leg down for all reps on one side before switching.

  • Regression: Lighter band or no band. Can also hold onto something like a wall for stability.

  • Challenge: heavier band.

 

2. 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.

 

3. Deadbugs

Tips:

  • Consciously press low back down into the mat. If you don’t do this, this move will feel easy and you’ll end up hurting your back.

  • Low back should stay in contact with the ground the entire time.

  • Reach arms up in line with your shoulders, knees start stacked over hips.

  • Move slowly, alternating sides.

 

4. “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”.

 

5. DB Alternating Deadlift

Tips:

  • Heavy DB.

  • Just like a normal deadlift, except you’ll alternate which hand is holding the dumbbell every time you stand.

  • Let hips and chest drop as you reach for the ground.

  • Press through heels, squeeze glutes, hamstrings and quads to stand.

  • Regression: Lighter DB.

 

6. 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)