8.6 Wednesday | Home
The resistance training in today’s session is short, work at heavy loads. The emphasis is the core and cardio portion
Warm Up
BODYWEIGHT CARDIO WARM UP
3 Minutes
Choose bodyweight movements of your choosing. Move continuously.
INCHWORM
30 seconds
Walk hands out to plank then switch walking walking feet into hands
THORACIC ROTATION
30 seconds
Alt sides
PULL APART LONG BAND
30 seconds
Pulling to the top of the chest
Superset 1 — 3X
Note- Perform movements back to back. Rest 30 seconds
EQUIPMENT
DUMBBELLS
LONG LOOP RESISTANCE BAND
EXERCISES
12 reps BENT OVER ROW PALMS FACING OUT
16 reps BENT OVER ROW RUNNING ARMS LONG BAND
30 seconds Rest
BENT OVER ROW PALMS FACING OUT
12 reps
Work at a resistance that allows you to get all reps but still challenging
BENT OVER ROW RUNNING ARMS LONG BAND
8 reps
Option to use a pair of DB if band is not available, Quick reps
Superset 2 — 3X
Note- Perform movements back to back with 30 seconds rest between rounds.
EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS
EXERCISES
12 reps HIGH TO LOW KNEELING LAT PULLDOWN each side
12 reps ALT BICEP CURL
30 seconds Rest
HIGH TO ROW KNEELING LAT PULLDOWN
10 reps each arm
Choke up on the band to increase intensity. Lat pullover with a DB on a bench if no band is available.
ALT BICEP CURL
12 reps Heavy
I’ll work around 22.5-25lb DBs
Avoid rocking the weight up.
Circuit 3 — 3X
Note- Perform movements back to back. Resting 30 seconds between rounds
EQUIPMENT
BENCH
MAT
DUMBBELLS
EXERCISES
10 reps ELEVATED THREAD THE NEEDLE each side
12 reps WEIGHTED DEAD BUG each side
12 reps V UPs
30 seconds Rest
elevated thread the needle
10 reps each side
rotate through the ribcage exhaling as you reach to through. Modify by performing on the floor
WEIGHTED DEAD BUG
12 reps each side Light load
Brace your core—slowly extend opposite limbs
V UP
12 reps
Control both up and down—don’t swing. Straighted legs to advance
Set 4 — 1X
Note- Pick your form of cardio. If short on time fit in 15 minutes. Work up to 30 minutes, adding time if desired.
EQUIPMENT
WALKING
EXERCISES
30 Minutes WALKING
walking
30 Minutes
Get outside and take the kids with you
Cooldown
SHOULDER STRETCH WITH FORWARD HINGE
30 seconds
Allow the shoulder to open up as you extend down
SHOULDER STRETCH + HIGH ELBOW
30 seconds Alt arms
Keep your chin up and gaze forward as moving though the motion
CAT COW
30 seconds
Inhale as you round up. Exhale as you roll down
supine spinal twist
30 seconds
Shoulders remain on the floor as you bring a knee across your body