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. 

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

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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