Week One - Workout OneWorkout Focus - Stabilization

SUPERSETS!Equipment - Dumbbells and Large Stability Ball (55-65 cm)

Time - 30-40 min

WEEK ONE WORKOUT ONE: there are 3 workouts per week. This is the workout #1. In order to do the supersets, complete each exercise in order (A then B etc) and then do them again 1 or 2 more times to complete your superset. You will add the blast at the end of your set. To make it easier you can repeat the superset one time or just do each exercise once. There are no rules, do what feels right for you! Blasts should be done as fast as possible for maximum interval training. Here are the suggested weights for your exercises today.

Light Medium Heavy

Easier (Beginner) 3-5 lbs. 5 lbs. 8-10 lbs.

Harder (Advanced) 5 lbs. 8-10 lbs. 10-15 lbs.

Here is the following order to complete your exercise sessionStep 1 - Foam Rolling : Not mandatory but highly recommended Video Link

Option A - Full Workout Routine : workout ALONG WITH Video Link OR go to Option B

Option B - Do Individual Exercises below as Supersets (to make it easier complete each exercise one time through/Harder do each Superset 2-3 X)

Warm Up VIDEO at :52

Individual Exercises “VIDEO” shows time in the video where exercise begins

Photo

A Narrow Rows : Single arm,single leg on ballHarder: 12-15 reps, heavy weight

Easier: Both feet on ground

No ball? Sit on chair

VIDEO 4:44

B Side Lying hip abduction on ballHarder: 12-15 reps, light/medium weight

Easier: no weight

No ball? Stand with dumbbell resting on thigh

VIDEO 6:14

Harder: repeat A and B : 1-2 X then go to CEasier: repeat A and B: 0 -1 X go to C

Supersets

C Blast:

15 Star Jump Squats

30 Sec. Toe Taps on Dumbbell

VIDEO 10:21

Go straight to D

D Alternating chest FLYS on BallHarder: 12-15 reps medium weights

No ball or easier? on floor

VIDEO 12:09

E Hamstring Curlups on BallHarder: 12-15 reps (heels on ball)

Harder: put heels on ball

Easier: put calves on ball

No ball? Bridges with dumbbell on hips (NOTE: novideo for this, just look at photo and curl your body up into a bridge and back down

with weight on your heels)

VIDEO 14:23

Harder: Repeat D and E 1-2 X then go to FEasier: Repeat D and E: 0-1 X then go to F

Supersets

F Blast:

20 Single Leg Hops with short hold

45 Sec. Rope Jump

45 Sec. Plank

VIDEO 18:50

Go straight to G

G Tricep Kickbacks on single leg: 12-15 reps, light to medium weight

Easier: don’t lift foot off floor, point toe on floor

VIDEO 21:46

H Wide plie squat with slow dumbbell front raise: medium weight 12-15 reps, medium/heavy weight

VIDEO 22:23

Harder: Repeat G and H: 1-2 X then go to IEasier: Repeat G and H: 0 -1 X go to I

I Blast:

15 Vertical Jumps

30 Sec. Ice Skaters

30 Crunches

VIDEO 26:09

Go straight to J

J Single leg shoulder Y ups12-15 reps, light weight

VIDEO 28:47

K Donkey kicks(Do 12-15 kicks each leg so 24-30 total)

Harder: add jumpEasier: no jump just knee bend

VIDEO 29:45

Harder: Repeat J and K: 1-2 X then go to LEasier: Repeat J and K: 0 -1 X go to L

L Blast:

15 Supermans

15 Ball Core Transfers

VIDEO 33:06

Cool Down VIDEO at 35:01

Hurray! You have completed your first workout! Pat yourself on the back!