September 2017

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

  1. Parallel squat (20 little squate, 20 full range, 20 little up pulses)
  2. Hinge lift (20 regular, 20 regular with shoulder stretch, 20 little ups w/ shoulder stretch)
  3. Weighted squat & curtsy lunge (8-12 reps)
  4. Static lunge with heel lift (12 regular, 12 little downs, 12 little ups, hold for 12 seconds)
  5. Plie squats on toes (30 reps)
  6. V Parallel squats (12 regular, 12 little down pulses, 12 regular)
  7. Squat w/ 2 pulses (8-12 reps)
  8. Side lunge w/ front kick (8-12 reps each side)
  9. Alternating reverse lunge (20 reps)

1-3 rounds

Bonus:

Diastasis Ab Workout Challenge

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