This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Follow Amy for the advanced level and Lindsay for the basic level. Equipment Needed: medium dumbbells.
Dynamic Warmup:
Runners Lunge with Hip Opener
Lateral Movement
Core Stabilizer Circle
Circuit 1:
Lunge to ATW dominant side
Lunge to ATW non-dominant side
Plank Dumbbell Switch (advanced add side plank)
Jump Plank & Press
Repeat
Circuit 2:
Bicep & Core Rotation
Kickstand Triceps Extension
Lower & Upper Ab Crunch
Weighted Dead Bug
Repeat
Circuit 3:
Curtsey to Press/Balance dominant side
Curtsey to Press/Balance non-dominant side
4 Reverse Fly to 4 Press
Chest Press Hollow Core
Repeat
Static Stretch:
Lateral + Triceps
Runners Lunge + Hamstrings + Calves
Hip Stretch + Rotation
Lateral + Chest
Prior to outdoor exercise -- use these 6 dynamic stretches to prepare your body for outdoor walking or running. Increase range of motion, prevent injuries and warm the heart/muscles for exercise.
Create length and flexibility with these 8 static stretches. This is a post-workout stretch so you should come into this session with warm muscles. Equipment Needed: hand towel.
This workout is full of goodness! Start off with a dynamic warm up, followed by a HIIT pyramid and finish with a static feel-good flexibility session. This advanced workout is timed so you can maximize each exercise 45 seconds on 15 seconds off:
Pyramid 1-10, repeat 10-1
Switch Lunge to 2 Presse...
