Week 8

welcome!
Wk8 #1
Wk8 #2
Wk8 #3 Cardio
Wk8 #4 Cardio
CONGRATS!
  • Warm up - Gentle 10 minutes - Walk/run 2 minute fast
  • Lunge single arm triceps kickback /resistance band/ 10 X - Repeat 3 -5 times [video]
  • Cardio 2 minutes easy
  • Squat/ Pull /resistance band/- 10 X -Repeat 3 -5 times [video]
  • Cardio 2 minutes easy
  • Standing wind shield wipers- X 10 on each side [video]
  • Single leg Bicep curl /5 to 12 pounds free weights/   X 10 reps on each side - Repeat 3 -5 times [video]
  • Cardio 2 minutes easy
  • Dead lift single leg /8 to 20 pounds free weights/ X 12 on each side [video]
  • Cardio 2 minutes easy
  • Bow down to the trainer X 10 reps with a 10- to 25 pounds free weight [video]
  • Wide out Squat X 10 on each side with a 10 to 25 pounds free weight [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- /15 to 25 pounds free weight/ X 2 reps - Repeat 3 -5 times [video]
  • Crunch X 15- Repeat 3 -5 times [video]
  • Side crunch 12 on each side - Repeat 3 -5 times [video]
  • Cat/Cow -10 reps [video]
  • Cobra/ Plank X 10 - Repeat 3 -5 times [cobra] [plank]
  • Childs pose [video]
  • Butterfly X 10 [video]
  • Downward dog on out [video]
  • Warm up - Gentle 10 minutes cardio
  • Bow down to the trainer X 10  - Repeat 3 -5 times [video]
  • Standing windshield wipers- 10 on each side [video]
  • Wide out Squat X 10 on each side - Repeat 3 -5 times [video]
  • Cardio 2 minutes- fast then 1 minute slow
  • Deadlift single leg - /8 to 20 pounds free weights/ X 12 on each side [video]
  • Cardio 2 minutes- easy
  • Squat/Pull - /resistance band/- 10 on each side hold 5 seconds - Repeat 3 -5 times [video]
  • Cardio 2 minutes- fast then 1 minute slow
  • Shoulder flexion X 10 each side - Repeat 3 -5 times [video]
  • Single arm overhead press 10 to 25 pounds free weights- 12 on each side - Repeat 3 -5 times [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 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 Faster
  • 10 minutes easy cool down

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.