Mary Lou Valeron

Exercise 1: lightweight large underhand circles 3 x 10
Exercise 2: bent over flys 3 x 10
Exercise 3: lunge bicep curl 3 x 8 each side
Exercise 4: front squat press 3 x 8
Exercise 5: over head lunge  2 x 6
Exercise 6: plate swing (10s or lower) 3 X10
Exercise 7: plate flys 3 x 10
Exercise 8: plate bus drivers 3 x 8
Exercise 9: plate bent over rows 3 x 8
Exercise 10: plate lunge jumps 2 x 10 
Exercise 11: rdl, curl, press 2 x 6 
Exercise 12: lunge shoulder press 2 x 8 each leg
Exercise 13: Overhead KB swing  2 x 10
Exercise 14: Squat KB swing 2 x 10 
Exercise 15: Alternate KB swing 2 x 10 
Exercise 16: upright row KB 2 x 10

AB Circuit: 40 seconds each- can do with ball or weight 
Exercise 17: ball sit up 
Exercise 18: russian twist 
Exercise 19: bicycle
Exercise 20: v toe taps ball
Exercise 21: leg drops to toe touch 
Exercise 22: toe touch
Exercise 23: weight transfer

Walking 15 min incline treadmill or 20-30 min outdoor walk

- Hold light dumbbells with an underhand grip
- Circle the dumbbells outward and upward
- Lower the dumbbells with control

Lightweight underhand half circle

- Hold light dumbbells in each hand
- Hinge forward at the hips
- Raise the dumbbells laterally, engaging your rear delts
- Lower the dumbbells with control

Bent over flys

- Hold dumbbells by your sides
- Step one foot back and lower into a reverse lunge, while curling the dumbbells
- Extend both legs, lower the dumbbells, to starting position
- Work both sides

Lunge bicep curl

- Hold a single dumbbell  in front rack position
- Sit your hips back and down into a squat
- Extend both legs to return to starting position while pressing the dumbbell overhead

Front squat press

- Keep your chest up holding a dumbbell overhead
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
- Work both sides

Overhead lunge

- Start with a plate in each hand
- Push hips back swinging the plates behind you
- Thrust hips forward swinging plates to the front
- Squeeze glutes as you come to full stand

Plate swing

- Hold light plates in each hand
- Hinge forward at the hips
- Raise the plates laterally, engaging your rear delts
- Lower the dumbbells with control

Plate flys

- Hold a weight plate forward of the body with hands placed on each side
- Raise the plate forward and up while twisting the plate like a steering wheel
- Lower the plate with control and repeat twisting the plate the opposite direction

Plate bus drivers

- Hold a weight plate forward of the body with hands placed on each side
- Hinge forward at the hips
- Row the plate up, engaging your back
- Lower the plate with control

Plate bent over rows

- Complete jumping lunges, switching your front foot on and off the plate

Plate lunge jumps

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Curl the dumbbells up and press them overhead
- Reverse the movement back to starting position

RDL, curl press

- Hold dumbbells in front rack position
- Step one foot back and lower into a reverse lunge while pressing the dumbbells overhead
- Extend both legs, lower the dumbbells, returning to starting position
- Work both sides

Lunge shoulder press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Overhead KB swing

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Squat KB swing

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternate KB swing

- Hold a kettlebell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bell towards your chin
- Keeping the bell close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bell back to starting position with control

KB upright row

AB Circuit: 40 seconds each- can do with ball or weight 
Exercise 17: ball sit up 
Exercise 18: russian twist 
Exercise 19: bicycle
Exercise 20: v toe taps ball
Exercise 21: leg drops to toe touch 
Exercise 22: toe touch
Exercise 23: weight transfer

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Ball sit up

- Hold a ball at your chest, in a V-sit position
- Twisting through your core bring the ball from side to side

Russian twist

- Hold a ball at your chest, in a V-sit position
- Slightly extend one leg and twist the ball the opposite direction 
- Repeat to the opposite side

Bicycle

- Start in a V-sit position, holding a ball at your chest
- Alternately lower one leg, tapping your toes to the floor

V toe taps

- Start in a hollow body position, arms overhead holding a ball
- Raise your legs and arms, touching the ball to your toes
- Lower back to starting position

Leg drops to toe touch

- Lying on the ground with your legs and arms extended up, holding a ball in your hands
- Crunch up and down, touching the ball to your toes

Toe touch

- Stan in a high plank position with the ball next to you
- Raise one hand and reach under to pull the ball to the opposite side
- Repeat to the opposite side

Weight transfer

Ab Circuit

15 min incline treadmill or 20-30 min outdoor walk

walking

W1/D4:  full body

Becca

Jenna

Use to doing heavy weights this was so much more intense and my heart rate was up the whole time! Loved it

W1/D4: full body

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