Week 7

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Wk 7 Quality 1
Wk 7 Quality 2
Wk 7 Quality 3 - Cardio
Wk 7 Quality 4 - Cardio
CONGRATS!
  • Warm up - Gentle 10 minutes cardio
  • Cardio 2 minutes/jog somewhat fast
  • Lunge single arm triceps kickback- resistance band X 10 -Repeat 3 -4 times [video]
  • Cardio 3 minutes- easy
  • Squat/ Pull - /resistance band/- 10 X Repeat 3 times [video]
  • Cardio 2 minutes- fast
  • Standing windshield wipers- 10 on each side [video]
  • Cardio 2 minutes fast with 1 minute easy
  • Bicep curl X 10  each side w/8-15 pound  free weight- Repeat 3 times [video]
  • Cardio 2 minutes easy
  • Dead lift single leg- 12 on each side-use w/ opposite arm 10-20 pound free weight [video]
  • Cardio 2 minutes easy
  • Bow down to the trainer- 10 reps with 10-20 pounds weight [video]
  • Shoulder Abduction-3 to 10 pounds free weight/ X 10 on each side -Repeat 2-3 times [video]
  • Cardio 1 minute easy/2 minutes hard/ easy until your heart rate recovers fully

Mat Work

  • Knee hug to stretch back [video]
  • Bridge X 10 hold 5 seconds [video]
  • Chest press/single arm-10-25 pounds weight X 10 reps on each side- Repeat 3 -4 times [video]
  • Crunch X 10 - Repeat 3 -4 times [video]
  • Side crunch 10 on each side Repeat 3-4  times [video]
  • Cobra X 10 - Repeat 3 times [video]
  • Plank X 10- Repeat 3 times [video]
  • Childs pose [video]
  • Downward dog on out [video]
  • Warm up - Gentle 10 minutes cardio
  • Squat - X 15 reps with 15-25 pounds free weight [video]
  • Cardio 2 minutes- easy
  • Push/resistance band/ – single leg opposite arm - 10X each side hold 5 seconds [video]
  • Cardio 2 minutes- fast
  • Pull /resistance band/ – Single leg opposite arm –Repeat 3-5 times [video]
  • Cardio 2 minutes- easy
  • Wide Out Squat- X 10 10-20 pounds -Repeat 3 times [video]
  • Light Cardio 2 minutes easy
  • Lunge  X 12 each side [video]
  • Trunk Lateral Flexion - teapot- X12 each side w/ 10-15 pound free weight [video]

Mat work Hip hug to stretch back

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

Warm up - 10 minutes [video]

  • Warm up drills
  • A Step
  • B step
  • H step
  • High kneed
  • Butt Kicks

Cardio

  • 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.