Welcome to Week 6
CONGRATULATIONS!!
You made it to the 6th and final week of the program.
Let's finish stronger than we started and with equal excitement.
Thank you for completing the Week 5 Reflections.
I look forward to sharing your insights anonymously with our group.
Look for an email from me on Tuesday with this info.
LIFESTYLE THEME
Relationships
This week's theme is relationships.
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Over the past 5 weeks you have strengthened your relationship with yourself and now it's time to share YOU.
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We are social creatures. Connection and community enhance our longevity and fulfillment in life.
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Reach out this week by trying each of these ideas, or adding your own.
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The Ideas:
1. Call a friend you haven't talked to in a month+
2. Text an old childhood buddy
3. Facetime a family member
4. Comment on a friends IG post
5. Set up a friend-date
WORKOUT #1
Tweener
Grab your resistance band, loop band and water. Blast a bumping playlist and follow along with this blustery class.
RECOVERY #1
Embrace the New
Give the lower half some love as you embrace new postures in today's recovery class.
WORKOUT #2
Sweat Reset
Grab your resistance band, loop band, a timer, and water.
Watch this preview of the moves then complete the workout format below.
Directions: For each set complete the cardio move for 1 minute, doing 20 sec ON and 10 sec REST 2x. Complete the remaining 3 moves with 10 reps on each side (if applicable), then move onto the next set.
Warm-Up (1 min each move)
1. Heisman
2. Skating Lunges
3. Squat Jumps
4. Jump Rope
5. Hit the Deck
Set #1
Cardio - Heisman
1. Bear Hold Firehydrant
2. Bear Crawl
3. Bear Hold + Fire Crawl
Set #2
Cardio - Skating Lunges
1. Twist Punch
2. Bicep Curl
3. Fly
Set #3
Cardio - Squat Jumps
1. Curtsy Squat + Press
2. Circle 0 Crunch
3. Windmill Legs
Set #4
Cardio - Hit the Deck
1. Plank Knee Drive + Hip Drop
2. Plank Criss Cross Extend Crunch
3. Leg Lower & Frog Kick
RECOVERY #2
I Feel Good
Hips, twists, and intentionally slow core work fulfill this overall feel good class.
A great session to uplift your spirits.
WORKOUT #3
The End
Grab your resistance band, loop band, timer and water.
Watch the preview of the moves then complete the workout format below.
Directions: This is it! Your last workout of the program. Let's end with a bang. Complete each exercise as fast as you possibly can, until your body gives out. Go until failure or 1-min, whichever comes first. Take no rest between moves and 30 sec of rest between sets. Here we gooooo!!!
Warm-Up (1 min each move)
1. DD/Bear Hold + DD/Frogger
2. Wide Full Squats
3. Heisman
4. Mummy
5. Hit the Deck
Set #1
Moving Pushups
In/Out Squats
Plank Hold
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Set #2
Pushup Jacks
Bear Hold Pressouts
1-Arm Plank
Set #3
Tricep Kickback Pulses
1-leg Hip Raise Pulses
Scissor Up/Down
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Set #4
Bicep Curl Pulses
1-leg Deadlift Pulses
Flutter Kick
Set #5
Lateral/Front Raise
B-ball Jumps
Bicycle Extensions
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Set #6
Woodchopper
Star Jumps
Sea Turtles
Way to go!
YOU ARE DONE!!
How does it feel? How do you feel?
To wrap up the week, submit your reflection responses below.
I will send a more detailed post-program survey on Tuesday, so stay tuned for that.
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