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february 27

motivation monday

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Sometimes, getting your friends and family on board with your new healthy habits can be almost as difficult as (if not more than) making those changes yourself. Coach Becca has some great tips for you regarding how to handle the “haters”, so tune in!

your strength workout

Let’s bump it up a notch. Today, try to complete 4-5 sets of 8-12 reps, with a 75 second rest in between each set. For lower body exercises, add 5-10lbs. For upper body exercises, add 2-5lbs.

If you can comfortably do 5 sets of 12 with added weight, add in a tempo of 3-0-2-0.

If these phrases are new to you, head to the Exercise Guide to learn more.

Dynamic Warmup

1

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Bodyweight Bridge

60 seconds

2

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Body Weight Bear Crawl

60 seconds

3

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Body Weight Squat

90 seconds

Main Exercises

1

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Body Weight or Machine Squat

4-5 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

2

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Cable Rope Pushdowns

4-5 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

3

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Machine Lying Leg Curl

4-5 sets, 8-12 reps, rest 75 seconds.

Add 5-10lbs.

4

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Dumbbell Bench Press

4-5 sets, 8-12 reps, rest 75 seconds.

Add 2-5lbs.

5

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Crunch Ups

3 sets, 1 minute each, rest 30 seconds.

Add a 3lb medicine ball.

check in along the way

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