Week 6

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Wk 6 Quality 1
Wk 6 Quality 2
Wk 6 Quality 3 - Cardio
CONGRATS!
  • Warm up - gentle 10 minutes cardio
  • Cardio 3 minutes somewhat fast
  • Wrap -/resistance band/ X 10 each side- Repeat 2 times [video]
  • Cardio 2 minutes- easy
  • Push/resistance band single leg opposite arm / X 10 on each side - Repeat 2 times [video]
  • Cardio 2 minutes- easy
  • Standing windshield wipers- 10 on each side [video]
  • Squat  X 15 10 to 25 pounds free weight [video]
  • Cardio 2 minutes fast
  • Lunge/Push – 10 reps on each side - Repeat 3-4 times [video]
  • Cardio 2 minutes easy
  • Bow down to the trainer X 10 reps with a 10-20 pound free weight -Repeat 3 times [video]
  • Cardio 4 minutes fast
  • Single arm overhead press 10 to 15 free weights/ X 10 on each side- Repeat 3 times [video]
  • Cardio 2 minutes fast and 1 minute easy
  • Wide out Squats X 15 on each side with a 15 to 25 pound free weight [video]
  • Ligth Cardio 1 minute easy until your heart rate recovers fully

Mat Work

  • Knee hug to stretch back [video]
  • Bridge Single leg  X 10 each side [video]
  • Chest press – single arm- /10-20 pounds free weight/ X 10 reps on each side [video]
  • Crunch X 15- Repeat 2 times [video]
  • Side crunch 12 on each side - Repeat 2times [video]
  • Cobra / Plank X 10- Repeat 2times [cobra] [plank]
  • Bird dog X 10 reps each side [video]
  • Childs pose [video]
  • Downward dog on out [video]
  • Warm up - Gentle 10 minutes cardio
  • Cardio 2 minutes - fast
  • Squat/Pull - /resistance band/- 10X - Repeat 3-4 times [video]
  • Cardio 2 minutes- easy
  • Lunge/Push /resistance band/ 10 X -Repeat 2 times [video]
  • Cardio 2 minutes- fast 1 minute easy
  • Wrap /resistance band/ X 10 on each side - Repeat 2-3 times [video]
  • Cardio 2 minutes fast- 1 minute easy
  • Push/resistance band single leg opposite arm / X 10 on each side - Repeat 2-3 times [video]
  • Wide out Squat X 15 with a 10-25 pound free weight [video]
  • Cardio 2 minutes easy
  • Dead lift single leg - 12 on each side [video]
  • Trunk Lateral Flexion 12 X each side 10-15 pound free wight [video]
  • Cardio easy until your heart rate recovers fully​​​

Mat work

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