What are the goals of the program? Improve muscle tone
Build a foundation for basic weightlifting movements
Improve hip mobility and overall stability
Build core strength
Increase muscular and cardiovascular endurance
How to get the best outcome of the program? Set the expectation to make time and show up for your training. As busy as life gets, you always deserve to carve that time to take care of your mind and body. I encourage you to prioritize this workout as a space of self-care in your day.
I also encourage you to focus on the movement before the *speed* of the movement - oftentimes we can get lost in the pace of circuit based workouts - the tempo can be daunting sometimes! If there is ever a case where you feel like you’re not getting the movement down, or that I’m going too fast and you’re not working on your muscle contraction, please slow it down! After you get the hang of it, you can then bring up the tempo :)
Who are these workouts for (skill-level)? Beginners, intermediate, and advanced-level fitness lovers are all welcome!
What do I need to participate in this program? Yourself, a yoga mat, a couple of dumbbells, and some mini bands.
If all you have is yourself, you can still do this program!
Each workout can be done with bodyweight alone. If you would like to add some more resistance, here are some things you can use that are found in most homes:
- Use a couple of cans or water bottles for dumbbells
- Fill up a backpack with some books and wear it during the workout
- Use a stack of books in place of a stepping stool (I used my text books as you will see in the program!)
- Make your own kettlebell by adding some canned goods in a small reusable bag and tying the handles
How to schedule the program into a week? Carve about 45 minutes in your day that fits your schedule while fitting into the flow of your routine. You want to ensure that working out isn’t intrusive, but rather a natural part of your day. I prefer tucking in my workouts early before classes or later in the evening as a late night therapy.
This program contains 4 workouts per week. Here are some suggestions on how you can implement this program into your week:
Monday: D1
Tuesday: D2
Wednesday: D3
Thursday: D4
Friday: Rest / Active Recovery
Saturday: Rest / Active Recovery
Sunday: Rest / Active Recovery
Or
Monday: D1
Tuesday: D2
Wednesday: D3
Thursday: Rest / Active Recovery
Friday: Day 4
Saturday: Rest / Active Recovery
Sunday: Rest / Active Recovery