September Sample Calendar
* Make sure to add in at least 3 days of leisurely walking to your calendar*
*Do the Bonus Workout on any day you want*
Total Body
Equipment Needed:
1.Slider
2.Dumbell
- Split squat left w/ bicep curls
- Split squat right w/ shoulder press
- Pulse squats
- Knee pull ins
- Reverse plank dips
Repeat 4 times (or however many you can do)
Yoga
Upper Body
Equipment Needed:
Dumbells (light and heavy)
1.Chest to Floor (8-15)
2.Forearms Chest to Floor (8-15)
3.Rows (8-12)
1-4 rounds
4.Hug a tree (8-15 front & 8-15 back)
5.Side raise w/ 2 pulses at top (8-15)
6.Squat w/ shoulder press (8-15)
1-4 rounds
7.Lunge w/ bicep curl
8.Tricep kickbacks, lifts, & pulses (15 each)
9.Concentration curl (8-15)
1-4 rounds
Pilates 1
Lower Body
Equipment Needed:
Dumbells
- Parallel squat (20 little squate, 20 full range, 20 little up pulses)
- Hinge lift (20 regular, 20 regular with shoulder stretch, 20 little ups w/ shoulder stretch)
- Weighted squat & curtsy lunge (8-12 reps)
- Static lunge with heel lift (12 regular, 12 little downs, 12 little ups, hold for 12 seconds)
- Plie squats on toes (30 reps)
- V Parallel squats (12 regular, 12 little down pulses, 12 regular)
- Squat w/ 2 pulses (8-12 reps)
- Side lunge w/ front kick (8-12 reps each side)
- Alternating reverse lunge (20 reps)
1-3 rounds
Bonus:
Diastasis Ab Workout Challenge