What are the goals of the program? The goal of this program is to encourage movement, build a strong & balanced routine, develop healthy habits and celebrate your BODY.
This program includes a progressive overload technique to support improved strength and endurance. You’ll notice the exercises repeat for Week 1 & Week 3 and Week 2 & Week 4 but the reps, sets or duration will increase. You can also increase the weight used if you have access to a variety of dumbbells.
What do I need to participate in this program? Light to moderate weight dumbbells.
Optional - Small loop resistance band/booty band. You’ll see some exercises demonstrated using a booty band. These can be performed with or without a band for an added challenge.
Who are these workouts for (skill-level)? Beginner & intermediate friendly
DISCLAIMER:
Before beginning any workout regimen, please consult with your physician.
How to schedule the program into a week? STRENGTH TRAINING:
Each week consists of three strength training days - (1) Lower Body, (2) Upper Body, (3) Full Body.
CARDIO:
Each week consists of two cardio days. Feel free to replace these cardio circuits with a cardio workout of your choice. This can include anything from a 10 minute Peloton ride, an incline walk on the treadmill for 20 minutes or going on a long walk with your dog.
REST DAYS:
Please take two rest days each week. Rest days can include a light, low impact walk, light yoga or stretching but really prioritize giving your body a rest.
EXAMPLE WEEKLY SCHEDULE:
M: Day 1 bah•dee active Home Program Cardio Workout
T: Rest Day
W: Day 2 bah•dee active Home Program Lower Body Workout
Th: Day 3 bah•dee active Home Program Upper Body Workout
F: 30 Minute Steady State Cardio on the Elliptical
Sa: Rest Day
Su: Day 5 bah•dee active Home Program Full Body Workout