Check out videos of this week’s exercises
Let’s Warm Up!
Torso Twist
Start with the Torso twist warm up to get ready!
Do 10 twists on each side.
Now you are ready to work!
Let’s Get Fit!
Side Plank
Try to do a side plank and see if you can hold it for 30-45 seconds. Then switch to the other side. Repeat, going side to side for up to 5 times each side.
Modification
Side Plank from Knees
If a full side plank is too hard, try doing it with your knees bent and lifting through your elbow. Try to do a side plank and see if you can hold it for 30-45 seconds.
Let’s Cool Down!
Child’s Pose (1:27-2:03)
This is a great way to cool down and stretch your back. Try this pose for 15 to 30 seconds. Relax and breathe. Try it two times!
SEE ALL STRENGTH SATURDAY EXERCISES
WEEK 1
Jumping Ts (0:00 – 0:42)
Do a set of 10 Jumping Ts.
Then rest.
Do another set of 10 Jumping Ts.
You got this!
Modification
Seated Arm Circles
Squats and Sit-Ups
Let’s do a combination Tabata! Alternate the squats and sit ups from earlier this week. Do one for 20 seconds, then rest for 10, then do the other exercise. Try three cycles of each!
Open Book Stretch
Hold the position for 30 seconds, then do the other side.
WEEK 2
Torso Twist
Start with the Torso twist warm up to get ready!
Do 10 twists on each side.
Now you are ready to work!
Side Plank
Try to do a side plank and see if you can hold it for 30-45 seconds. Then switch to the other side. Repeat, going side to side for up to 5 times each side.
Modification
Side Plank from Knees
If a full side plank is too hard, try doing it with your knees bent and lifting through your elbow. Try to do a side plank and see if you can hold it for 30-45 seconds.
Child’s Pose (1:27-2:03)
This is a great way to cool down and stretch your back. Try this pose for 15 to 30 seconds. Relax and breathe. Try it two times!
WEEK 3 – Coming soon!
Speed Jumping Jog
Bring out those boxing skills and pretend like you are hitting a speed bag for 30 seconds. Take a look at the video for technique.
Hip Bridge March
Do 10 times. Rest, then try 10 more!
Child’s Pose (1:27 to 2:03)
Try this pose for 15-30 seconds. Relax and breathe. Try it two times.
WEEK 4 – Coming soon!
Elbow to Knee Touches
Time to warm up for a core workout!
Do 3 sets of 10 to get ready for sit ups.
Modification
Seated Arm Circles
Time to warm up for a core workout!
Do 3 sets of 10 to get ready for sit ups.
Bicycle Crunches (0:47 – 1:32)
Do 2 sets of bicycle crunches, 10 on each side.
That will be 40 sit-ups!
Child’s Pose (1:27 to 2:03)
Try this pose for 15-30 seconds.
Relax and breathe. Try it two times.
WEEK 5 – Coming soon!
Heel Walks (0:40 – 1:00)
This is a great way to prepare your body for balance!
Do 10 heel walks and then 10 toe walks, then repeat.
Modification
Toe Walks (0 – 0:39)
This is a great way to prepare your body for balance! Do 10 toe walks.
Make sure that you are standing next to a chair or counter for safety!
Single-Leg Ball Taps (1:49 – 2:49)
Grab a ball and try to tap the floor 10 times while standing on one leg!
Do 10 more with your other leg. Rest and do 10 more each.
Mountain Pose (0:20 – 0:43)
Start with mountain pose and then do forward fold (from week 1).
Hold each position for 15 seconds and repeat 2-3 times.
WEEK 6 – Coming soon!
Jumping Jacks (0:07 – 0:47)
Do 10 Jumping Jacks, then 10 Leg Swings with each leg.
Rest, then repeat!
Modification
Seated Jumping Jacks (1:32 – 2:04)
Do 10 Seated Jumping Jacks, then 10 Leg Swings with each leg.
Rest, then repeat!
Kneeling Rotation With Ball (1:00 – 3:26)
Grab a ball! Add a twist to your lunges, almost like you are handing the
ball to a buddy next to you. Try 2 sets of 10 on each side!
Modified Hurdlers Stretch (1:32 – 2:45)
First, do the modified hurdlers stretch from week 5’s Stride Sunday.
Hold each leg for 30 seconds!
Crossed Leg Hip Stretch (1:26 – 2:46)
Next, do crossed leg hip stretches.
Hold each side for 30 seconds.
WEEK 7 – Coming soon!
Arm Circles
Start with arm circles!
Do 1 set of 10 of each, then repeat.
Modification
Seated Arm Circles
Start with arm circles!
Do 1 set of 10 of each, then repeat.
March and Arm Swings (0:50 – 1:27)
Next, do your arm swings while marching!
Do 1 set of 10, then repeat.
Mountain Climbers
Do 10 on each side. Rest, then try 10 more!
Modification
Wall Mountain Climbers
Do 10 on each side. Rest, then try 10 more!
Shoulder Rotation Stretch (2:52 – 4:16)
First, give your shoulders a good stretch by holding
each side for 30 seconds.
Wrist Stretch (2:49 – 5:16)
Next, make sure to stretch your wrist by holding it up with your hand pressed against it.
Then hold it down with your hand pressed against it for 30 seconds!
WEEK 8 – Coming soon!
Torso Twist
Start with the Torso twist warm-up to get ready! Do 10 twists on each side.
You can combine with your favorite warm-up from another week!
Toe/Shin Touches (4:56 – end)
Do 10, rest, and then do 10 more!
Side Stretch (1:25 – 2:46)
Stretch your side and hold for 30 seconds.
Do the other side. Then repeat each side.
