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Buckley 19 #02 (485 of 1531).jpg

Meaghan - Day 3

 

Hi Meaghan!

Here is your workout for June 5th, 2019!

Remember to text me when you finish.

Have fun!

Michael


WARM UP

X Behind the head

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

Reach and Open

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps per side

Standing Kick Buts

Standing Kick Buts

- 10 reps per side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 10 reps per side

AND THEN GO DIRECTLY INTO...

PART #01

SUPERSET: Scapular Push Ups x Burpees

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

Scapular Push Ups

Scapular Push Ups

- REPS: 12 slow

Burpees

Burpees

- REPS: 10

(if you are having issues with your feet, you can sub ISO-Burpees)

ISO-Burpees

Optional: Iso-Burpees

If you are having issues with Burpess, here is a substitute

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

PART #02

Step to Balance - Right Side

Step to Balance

- REPS: 10 reps with 2-count hold in balance position / 1 side at a time

- REST IN BETWEEN SETS: Rest 30 seconds in between each set (1 set equals 10 reps on each side)

- SETS: 4 Sets per side

Step to Balance - Left Side

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

PART #03

Angled Lawnmower Rows - Right

Angled Lawnmower Rows

(You can use a desktop, back of a chair, anything of an appropriate height to maintain form)

- WEIGHT: 10 LB DB

- REPS: 10 reps per side/ 1 side at a time

- REST IN BETWEEN SETS: Rest 30 seconds in between each set (1 set equals 10 reps on each side)

- SETS: 3 each side

Angled Lawnmower Rows - Left

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

PART #04

SUPERSET: Wall Squat Hold x Triceps Dips

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

Wall Squat Hold

Wall Squat Hold

- DURATION: 30 seconds

Triceps Dips

Triceps Dips

(You can use a chair, a bench or any sturdy surface)

- REPS: 10 slow

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

PART #05

SUPERSET: Jesus Sit Ups x ISO-Prone Cobra Hold

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

Jesus Sit Ups

Jesus Sit Ups

- REPS: 10

ISO-Prone Cobra Hold

ISO-Prone Cobra Hold

- DURATION: 30 seconds

REST 1 MINUTE AND THEN GO DIRECTLY INTO...

PART #06

Moving Glute Bridge

Moving Glute Bridge

- REPS: 10

- 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.