Week 5

welcome!
Wk 5 Quality 1
Wk 5 Quality 2
Wk 5 Quality 3 - Cardio
CONGRATS!

Warm up- gentle 10 minutes [video]

  • Warm up drills
  • A Step
  • B step
  • H step
  • High knees
  • Butt Kicks
  • Bow down to the trainer- X 10 with a 15-25 pound free weight [video]
  • Lunge/Push/resistance band/ X 10 [video]
  • Squat/Pull/resistance band/ X 10 -Repeat 3 times [video]
  • Cardio 1 minutes- fast and 1 minute slow
  • Standing windshield wipers- 10 on each side [video]
  • Bicep curl- 5 to 8 to 15 pound free weightX 15 on each side- Repeat 2 [video]
  • Cardio 1 minutes fast and 1 minute easy
  • Triceps kickback- 3 to 8 pounds free weight X 10 reps on each side- Repeat  2 times [video]
  • Deadlift Single leg X12 on each side [video]
  • Cardio 2 minutes easy
  • Single Arm Overhead Press /8-12 pound free weights/ X 10 reps on each side- Repeat 2 times [video]
  • Cardio 1 minute hard then slow until your heart rate recovers fully

Mat work

  • Knee hug to stretch back [video]
  • Bridge X 10 + 10 single leg on each side [bridge] [single leg]
  • Chest press/single arm-10-25 pounds free weight X 10 each side -Repeat 2 -3 times [video]
  • Crunch X 10 - Repeat 2 times [video]
  • Side crunch 10 on each side- Repeat 2 times [video]
  • Dead Bug X 10 on each side - Repeat 2 times [video]
  • Cobra (or) Plank X 10 -Repeat 2 times [cobra] [plank]
  • Downward dog on out [video]
  • Warm up - gentle 10 minutes cardio
  • Cardio 2 minutes- fast
  • Push /resistance band X 12  -Repeat 3 times [video]
  • Cardio 2 minutes- easy
  • Wide out Squat X 10 with a 10-20 pound free weight [video]
  • Cardio 2 minutes-fast and 2 minutes easy
  • Lunge - 10 on each side [video]
  • Cardio 5 minutes easy
  • Dead lift - single leg X 12 each side w/10-15 pound free weight opposite arm [video]
  • Shoulder abduction -3 to 5 pounds free weight X 10 on each side [video]
  • Trunk Lateral Flexion teapot X 10 each side [video]
  • Cardio 1 minute easy/2 minutes hard/walk easy until your heart rate recovers fully

Mat work

Warm up 10 minutes [video]

  • Warm up drills
  • A Step
  • B step
  • H step
  • High kneed
  • Butt Kicks
  • Bow down to the trainer

Cardio- negative split /set pace

  • 10 minutes steady - moderate to somewhat hard
  • Slow 1 minute
  • 10 minutes steady - moderate to somewhat hard
  • Slow 1 minute
  • 10 minutes fastest a steady state 
  • 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.