Week 3

welcome!
Wk 3 # 1
Wk 3 # 2
Wk 3 # 3 - Cardio
CONGRATS!
  • Warm up - gentle 10 minutes cardio
  • Cardio 1 minute somewhat fast
  • Pull /resistance band/ X 12 [video]
  • Cardio 2 minutes- easy
  • Wrap /resistance band/ X 10 each side [video]
  • Cardio 2 minutes- easy
  • Standing wind shield wipers - 10 on each side [video]
  • Squat X 12 [video]
  • Bicep curl- 5 to 8 to 10 pounds free weight- 12 reps on each side [video]
  • Cardio 2 minutes easy
  • Lunge single arm triceps kickback X 10 on each side 5 -10 pounds -Repeat 2-3 times [video]
  • Cardio 2 minutes easy
  • Bow down to the trainer X 15 [video]
  • Shoulder Abduction X 12 on each side 5 -10 pounds free -Repeat 2-3 times [video]

Mat work


  • Warm up- gentle 10 minutes cardio
  • Cardio 2 minutes somewhat fast
  • Push /resistance band/ – single leg opposite arm- X 12 [video]
  • Cardio 2 minutes- easy
  • Pull /resistance band/ – single leg opposite arm- X 12 hold 5 seconds [video]
  • Cardio 2 minutes- fast
  • Standing wind shield wipers- 10 on each side [video]
  • Wide out Squat X 12 with 10-15 pound weight [video]
  • Cardio 2 minutes easy
  • Shoulder flexion - 10 on each side [video]
  • Cardio 2 minutes easy
  • Bow down to the trainer- 10 reps [video]

Mat work

  • 10 minutes warm up
  • 2 minutes - moderate to somewhat hard with Slow 1 minute
  • 4 minutes- moderate to somewhat hard with Slow 1 minute Fast
  • 2 minutes - moderate to somewhat hard with Slow 1 minute
  • 4 minutes- moderate to somewhat hard with Slow 1 minute Faster
  • 2 minutes - moderate to somewhat hard with Slow 1 minute
  • 4 minutes- moderate to somewhat hard with Slow 1 minute Faster
  • 2 minutes - moderate to somewhat hard with Slow 1 minute
  • 4 minutes- moderate to somewhat hard with Slow 1 minute Fastest
  • 10 minutes easy cool down

ACCESS THE CONTENT LIBRARY TO CATCH up on proper form anytime you need a refresher

Content Library

Call/Text Coach Bev or Coach Al with any questions you come across during training.

THE BEING BALANCED METHOD

The Being Balanced Method is all about bringing equal balance back to your body. When you train one side of your body at a time, you will start to notice your body's imbalances. When you notice a weaker side during any of these exercises, do 5-10 extra repetitions on the weak side. This will train your body back into balance, correcting your posture, and limiting risk of injury during exercise.