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Buckley 19 #02 (484 of 1531).jpg

Meaghan

 

Hi Meaghan!

Here is your workout for June 3rd, 2019!

Remember to text me when you finish.

Have fun!

Michael


WARM UP

X Behind the head

X Behind the head

- 5 reps

This Guy

This Guy

- 5 reps

Reach and Open

Reach and Open

- 5 reps

Palms Out and Up

Palms Out and Up

- 5 reps

March in Place

March in Place

- 5 reps per side

Standing Kick Buts

Standing Kick Buts

- 5 reps per side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 5 reps per side

AND THEN GO DIRECTLY INTO...

PART #01

Walkouts

Walkouts into Side Plank

- REPS: 10

- SETS: 1

REST 1 MINUTE AND THEN GO INTO...

PART #02

ISO-Burpees

ISO-Burpees

- REPS: 10

- REST IN BETWEEN SETS: 30 seconds

- SETS: 4


AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #03

Body Weight Squat

Body Weight Squat

- REPS: 12 slow

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3


AFTER LAST SET, GO DIRECTLY INTO...

PART #04

Walkouts

Walkouts into Side Plank

- REPS: 10

- SETS: 1

AFTER WALKOUTS, REST 1 MINUTE AND THEN GO INTO...

PART #05

- SUPERSET: DB Pullovers x Glute Bridge Hold

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

DB Pull Overs

DB Pullovers

- WEIGHT: 1- 10 LB DB

- REPS: 12-15 reps slow

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 30 seconds

AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #06

- SUPERSET: Stiff-legged DB x Standing Biceps Curl

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Stiff-legged DB

Stiff-legged DB

(You can stand with your glutes and shoulders pressed against a wall if need be to make sure your form is correct)

- WEIGHT: 2- 10 LB DBs

- REPS: 10-12 slow with a 2-count pause in bottom position

Standing Biceps Curl

Standing Biceps Curl

- WEIGHT: 2- 10 LB DBs

- REPS: 10 reps slow

AFTER LAST SET, GO DIRECTLY INTO...

PART #07

Walkouts

Walkouts into Side Plank

- REPS: 10

- SETS: 1

AND THEN GO DIRECTLY INTO...

PART #08

Plank Hold

Plank Hold

- DURATION: 30 SECONDS

- SETS: 1

AFTER PLANK HOLD, REST 1 MINUTE AND THEN GO INTO...

PART #09

Thumbs Up Supermans

Thumbs Up Supermans

(You can do it lying on the floor, without the stability ball)

- REPS: 12

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

COOL DOWN

Stretch moving into each stretch gradually increasing range of motion until you hold. Hold 5-10 seconds.


Great work!

Remember to check-out with me.