ARIZONA RETREAT WORKOUTS

Friday 4/7 (Focus: Fat Burning & Building Strength)

Equipment: Dumbells (DB), Barbells (BB), Mat

  • BW Warm Up: Shoulder rolls, Head rolls, Boot strap stretch, Hamstring Stretch, Frankensteins
  • Workout Goal: Move from each exercise without a break and then take up to a 1min. break between rounds. Make sure to use a challenging weight, but not compromise form.
  • Perform 3 Rounds:
    • 1min. Plank L. Side
    • 1min. Side Plank R. Side
    • 10 Reverse Lunge L. Leg
    • 10 Reverse Lunge R. Leg
    • 15 Push ups
    • 15 DB or BB Bent over Row
    • 15 DB Squat w/press
  • Perform 2 Rounds:
    • 20 Reverse Crunches
    • 20 Reverse Crunches with lowering legs to ground
    • 20 Pilates Crunches w/kick outs (Roll up grab shins, then push legs out straight and keep shoulders and head off ground the whole time)
    • 20 Bent Knee Single leg crunches (Roll up grabbing behind one thigh with knee bent, and opposite leg hovering, then switch)
    • 20 Bicycle Crunches (remember not to yank on your neck, but lift from the shoulder blades, and look at the floor as you rotate)
  • Stretch!!

Saturday 4/8 (Focus: Cardio Power)

Equipment: Jump Rope (www.amazon.com), Ladder, Ankle Bands, Large Band, Cones, Mat (www.performbetter.com to purchase)

  • Warm Up:
    • 30sec. BW Squats w/ Rev. Lunge
    • 30sec. Plank
    • 30sec. Side Plank
    • 30sec. Other side plank
    • 30sec. Push ups
    • 30sec. Jumping jacks
    • 40 mountain climbers
    • 40 Bicycle crunches

Jog around track 2 times

  • Cone Races
    • Jump Rope 50 Revolutions or Jumping Jacks
    • Walking lunges across towards the cones, grab 1 cone and run back
      • Jump Rope 50 Revolutions or Jumping Jacks
      • Inch Worm towards cones, grab 1 cone and run back
      • Jump Rope 50 Revolutions or Jumping Jacks
      • Lateral squat walks w/band around calves towards cones, lateral walk back

Jog around track 1 time

  • Mat Work
    • 30sec. Plank w/frog hops (Jump legs open to land heels alongside hands, and hop back into plank)
    • 30sec. Forearm Plank
    • 30sec. Side Plank or Reverse V-ups
    • 30sec. Other side plank or other side Reverse V-ups
    • 30sec. Push ups
  • 10min. Leg AMRAP (As Many Reps As Possible in 10min)
    • 10 Lateral Lunges L. Leg
    • 10 Lateral Lunges R. Leg
    • 10 Reverse Lunges R. Leg
    • 10 Reverse Lunges L. Leg
    • 10 Curtsy Lunges R. Leg
    • 10 Curtsy Lunges L. Leg
    • 10 Squats
    • 10 Jump Squats
    • Ladder Drill - hop scotch across

Jog around track 1 time

  • Mat Work
    • Core rotations w/band: 
      • One person holds the band as the other rotates; 30sec. on each side
      • 20 Band Teasers w/band around feet
      • 20 Bicycle Crunches
      • 30sec. Swimmer Kick Hold

Stretch!!


Sunday 4/9 (Focus: Core Strength)

Equipment: Mat, Ankle Bands (www.performbetter.com to purchase)

  • Warm Up: Cat-Cow, Hip Circles, Elbow Rotations
  • Mat Work: Face Down
    • 5 Walk Outs (Stand at the end of your mat, hinge at hips and walk hands out onto mat until in plank position and then walk back to upright position)
    • 30sec. High plank
    • 24 Mountain climbers
    • 24 Cross overs
    • 24 Grasshoppers
    • 30sec. Alternating Up & Down Plank
    • 15sec. Forearm Plank
    • 30sec Forearm Plank w/single leg knee taps
    • 30sec. Forearm Plank w/double leg knee taps
    • 10 Body Saws
    • 10sec. Forearm Plank
    • Child's Pose
  • Mat Work: On Your Back
    • "Pilates Series of 5"
      • 20 "100's" (bend you knees 90 degrees, of the ground hovering over your hips, lift your shoulder blades off the ground while extending your arms an inch off the ground. Begin inhaling as you pump you your arms 5 times squeezing your arms and back down, then exhale for 5 pumps, and repeat until you have done 100 pumps!)
      • 20 Pilates Crunches w/kick outs (Roll up grab shins, then push legs out straight and keep shoulders and head off ground the whole time)
      • 20 Bent Knee Single leg crunches (Roll up grabbing behind one thigh with knee bent, and opposite leg hovering, then switch)
      • 20 Straight Leg Single leg crunches (Roll up grabbing behind one thigh with legs straight, and opposite leg hovering, then switch)
      • 20 Bicycle Crunches (remember not to yank on your neck, but lift from the shoulder blades, and look at the floor as you rotate)
  • Mat Work: On Your Back Booty/Thigh Work w/ Band
    • 20 Bridges w/band around thighs w/20 sec. pulse at the end
    • 20 Clams w/band around thighs w/20 sec. pulse at the end
    • 20 Clams w/band with feet and thighs separating
    • **Perform Otherside**
    • 20 Donkey Kickbacks R. Leg (Place band around balls of feet and turn onto hands and knees, dig ball of left foot to stabilize and press right foot back and squeeze glutes)
    • 20 Donkey Kickbacks L. Leg
  • Mat Work: Face Down
    • 30sec. Forearm Plank w/alternating hip drops
    • 30sec. Forearm Plank Jacks
    • 30sec. High Plank Reach Around
    • 24 Mountain Climbers
    • 24 Cross Overs
    • 24 Grasshoppers
    • Child's Pose
  • Mat Work: On Your back
    • 30sec. Bridge Walks
    • 30sec. Pulse
    • 30sec. Bridge w/feet as wide as mat but knees together
    • 30sec. Pulse
    • 20 Reverse Crunches
    • 20 Reverse Crunches w/lowering legs to the ground
    • 20 Swimmers

Stretch!!


Monday 4/10 (FOCUS: Total Body Strength & Cardio) 

Equipment: 10lb-15lb Medicine Ball, Seated Row Machine (choose a challenging weight), 5lb-8lb Dumbells (DB), Mat

  • Warm Up: Cat-Cow, Hip Circles, Alternating Spider-Man hip stretches (plank position on hands and alternate placing one foot alongside your hand and then alternate)
  • Workout Goal: The goal is to move from each exercise without a break and then take up to a 1min. Break between rounds. Make sure to use a challenging weight, but not compromise form.
  • Perform 3-4 Rounds:
    • 15 Medicine Ball Squat w/press
    • 15 Close Grip Seated Machine Row
    • 15 DB Chest Flys
    • 20 Ice Skater Lunge Jumps

Stretch!!