Monday

Cardio

Push

Pull

Squat

Hinge

Carry

Abs

 

Tuesday

Cardio

Push

Pull

Squat

Hinge

Carry

Abs

Thursday

Cardio- 30 Mins Treadmill

Push- Leg Press

Pull- Tricep Curls

Squat- Single Leg Step Ups

Hinge- Deadlift

Carry- Farmer's Carry

Abs- Ab Wheel

Friday

Cardio- 40 Mins Elliptical

Push- Dumbbell Bench Press

Pull- Angled Dumbbell Pulls

Squat- Goblet Squat

Hinge- Kettle Bell Swings

Carry- Dumbbell Overhead Carry

Abs- Hanging Knee Ups

Stretches/Yoga

Tree

Shift your weight onto your right foot, pressing it firmly onto the floor. Bend the leftt leg at the knee and place the sole of the left foot on your inner right thigh. Point the toes toward the floor. If this is difficult, you can also place the sole of the foot on the inner calf or ankle (but avoid the knee). Bring your palms together in front of your chest and keep your weight centered over the left foot. Press the right knee back to open the groin while keeping your hips parallel to the front of the room. Release the foot and repeat on the other side.

Standing Forward Bend

Start in mountain pose with your hands on your hips, then exhale, tucking your chin slightly toward your chest and bending forward at the hips. (As you fold forward, lengthen the front of your torso to avoid curling the spine.) Relax your head, neck and shoulders and let your arms hang loosely. Place your palms or fingertips on the floor beside or slightly in front of your feet. (If you can’t touch the floor, cross your forearms and grab your elbows.) To come out of the pose, bring your hands to your hips and lift up on an inhale. Keep your chin tucked and lengthen the front of your torso as you come back up.

Warrior 1

From mountain pose, step your right foot forward and lift your arms overhead. Turn your left foot 45 to 60 degrees to the left. Bend your right knee until it is over the ankle. Bring the hips parallel to the front of the room. Arch your upper back slightly, lifting your chest up toward the ceiling. Press your palms together, if possible, or keep your hands shoulder width apart with your palms facing each other. Look forward or up at your thumbs. When done, step the right foot back into mountain pose. Repeat on the other side.

Boat

Start seated with your legs extended in front of you. Press your hands into the floor just behind the hips, pointing your fingers forward. Lean back slightly and lift up through your chest, to keep your back from rounding. As you exhale, bend your knees and lift your feet off the floor until your thighs are at a 45-degree angle from the floor. Straighten your legs slowly. When you feel stable, lift your arms off the floor and bring them out in front of you, parallel to the floor with the palms facing each other. To come out of the pose, lower your legs and arms as you exhale.

Locust

Lie on your belly with your forehead on the floor and your hands by your hips, palms facing up. Point your big toes toward each other slightly to roll your thighs inward. As you exhale, lift your head, chest, arms and legs off the floor. Rest your weight on your belly, lower ribs and pelvis. As you inhale, lengthen your spine by stretching your head forward and your legs backward. Stretch back through your fingertips while keeping your arms parallel to the floor. Look down or slightly forward to avoid crunching your neck backward. Lower down on an exhale.