Thanks to the wonders of technology I did this program for you on Friday while I was freezing in Ontario, as you read this I am hopefully kiting on the beach in North Carolina.
So this is another chilled week, just getting the body used to training sort of week
I have put a new strength program up for you, these are good ones to just use body weight with for sure.
Have a great week, look forward to seeing you on the 6th
Ron
Strength
**Please use body weight or very small dumbbells so that we can build core muscles and stabilizers before we move on to do any lifting**
Dynamic Warm - up 2-3 sets
Then whole body strength 2-5 sets all exercises in a row then 1 min rest
Then abs 2 sets all three exercises in a row then 1 min rest
10 min cool down
Fun Dynamic Warm-up 1 set, follow this video https://www.youtube.com/watch?v=5S1q6abG4AI should take about 9 min, do your best and have fun.
High knees
Lunge rotate
reverse lunge reach over top
side lunges
groin stretch
bodyweight squats
Skipping
Frankenstein walks
Frankenstein skips
Jumping jacks
gate swings
pogo hops
traveling inchworms
inch work back and forth
childs pose stretch
push-ups
Whole body 2-5 sets
Pull-up, assisted pull-up or jumping pull-up 6
One legged Squats - 8 per leg - https://www.youtube.com/watch?v=9_Ca2YRRdtE
Pike push-ups - 10 - https://www.youtube.com/watch?v=EA8g7q9jauM
Split squat jumps - 6 per leg - https://www.youtube.com/watch?v=CK7xI0wa04g1 min rest
Abs 2 sets of
Plank with toe touch - 20 - https://www.youtube.com/watch?v=eiZ97v6bX9I
Bent arm plank on swiss ball - 60 sec - https://www.youtube.com/watch?v=-kDq47YsNDc
1 min rest
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