Week 4

welcome!
Wk 4 Quality 1
Wk 4 Quality 2
Wk 4 Quality 3 - Cardio
CONGRATS!
  • Warm up - gentle 10 minutes cardio
  • Cardio 2 minutes somewhat fast
  • Bow down to the trainer X 12 [video]
  • Push /resistance band/ single leg opposite arm - X 12 -Repeat 3 times [video]
  • Cardio 2 minutes- easy
  • Pull /resistance band/ single leg opposite arm - X 12 -Repeat 3 times [video]
  • Cardio 2 minutes- easy
  • Bicep curl- /5-8-10 pound free weight/ X 12 - Repeat 3 times [video]
  • Cardio 2 minutes easy
  • Lunge single arm triceps kickback- 3-5 pounds free weight - X 12- Repeat 3 times [video]
  • Cardio 2 minute fast / 1 minute slow
  • Squat X 12  with 15-25 pound free weight [video]
  • Trunk Lateral Flexion X 12 on each side  [video]

Mat work

  • Warm up- gentle 10 minutes cardio
  • Bow down to the trainer X 10 with 10 pounds free weight- Repeat 3 times [video]
  • Cardio 2 minutes- easy
  • Push -resistance band X 12 - Repeat 3-4 times [video]
  • Cardio 2 minutes- easy
  • Pull /resistance band X 12 - Repeat 3 -4 times [video]
  • Cardio 2 minutes- easy
  • Squat/Pull X 10 each side [video]
  • Cardio -2 minutes hard/1 minute easy
  • Shoulder flexion - 10 on each side - Repeat 3 times [video]
  • Wide out Squat X 10 each side [video]
  • Cardio 1 minute easy/2 minutes hard/ easy until your heart rate recovers fully

Mat work

  • 10 minutes warm up [video]
  • Warm up drills
  • A Step
  • B step
  • H step
  • High knees
  • Butt Kicks
  • 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.