Hi OwnPace Family,
As you know, I will be away this week at a fitness conference getting better for you. The goal is to get the most up to date research to help us get to our goals more efficiently.
While I’m gone, I’ve put together an at home workout program so you do not miss a beat. Sessions will resume on the 17th which is a holiday so if you would like earlier sessions that day, please let me know.
Click the exercises for video demonstrations and please subscribe to our youtube so you have the exercise library for future
Day 1: Strength training (4 - 6 sets)
Dumbbell Front Squats (12 – 15 reps)
Dumbbell Row (12 – 15 reps)
Glute Bridge Hold Press (12 – 15 reps)
Bicep Curls (12 – 15 reps)
Planks (30 seconds)
Day 2: Cardio & Core (4 - 6 sets)
Squat Jacks (30 seconds)
Mountain Climber (30 seconds)
Crunches (30 seconds)
Day 3: Strength training (4 - 6 sets)
Push Up (Till failure)
Split Squats (12 – 15 reps)
Lateral Raises (12 – 15 reps)
Body weight Dips (30 reps)
Side Planks (30 seconds each side)
Day 4: Repeat Day 2
Day 5: Strength Training
Single leg RDL (12 – 15 reps)
Push-ups with Knee taps (12 – 15 reps)
Half Kneeling Dumbbell Overhead Press (12 – 15 reps)
Body weight Calf Raises (40 reps)
3 Way Plank (30 seconds each side)
Day 6: Repeat 2 sets each of Day 1, 3 and 5
Day 7: Rest