25 Oct 2021

Transformation Contest – Workouts Month 1

The workouts are to be done on the days you don’t come to class. You should be doing at least 2 home workouts every week, more if you miss class

Each routine (both pre-workout and metabolic workout) provides completely customized exercise progressions to best match your current fitness level. Please reference the chart below to assess your current fitness level:

Level I- Beginner

Level II- Intermediate

Level III- Advanced

If you are 30+ lbs ABOVE your ideal body weight OR If you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)

If you are 10-20 lbs ABOVE your ideal body weight AND you have been working out consistently for the last 3 months or more OR If you are within +/- 5 lbs of your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)

If you are within +/- 5 lbs of your ideal body weight AND you have been working out consistently for the last 3 months or more

All Workouts should start with the following circuit:

Exercise Selection and Order
1- Foam Roll Upper/Mid-Back and T-Spine
2- Foam Roll Lats
3- Foam Roll Outer Hip/Thigh (Quad-Rectus/HF)
4- Foam Roller Outer Hip/Thigh (ITB/TFL/VL)
5- Softball Glute/Hip Rotators (Piriformis)
6- Hip-Hamstring Stretch (L)
7- Hip-Hamstring Stretch (R)
8- Glute/Hip Rotator Stretch
9- Chest/Lat Stretch
10- Neck Stretch

Make sure you get the 3′ long 6″ diameter roller

Pre-Workout Routine- 5-Minute Warm-up: Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following 5-minute warm-up circuit.

Order

Exercise Variation

Level I

Level II

Level III

1

Squat

Squat to Stand AKA Bootstrapper

If you can’t grab your toes hold on to something heavy on the floor

Squat to Stand + Extension

Squat to Stand + Extension- Rotation

2

Sagittal Lunge

Split Squat aka Static Lunge

Reverse (back) Lunge

Forward Lunge

3

Frontal/Transverse Lunge

Lateral Squat

Lateral Lunge

Rotational Lunge

4

Stiff-Legged Deadlift (SLDL)

2-Leg SLDL (aka Good Morning or Waiter’s bow)

1-Leg SLDL with Reach

1-Leg Asymmetrical SLDL

5

Push-up

Calf-Hamstring Push-up Hold

Calf-Hamstring Push-up+

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Pre-Workout Level 1

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PreWorkout Level 2

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PreWorkout Level 3

Equipment-Free Metabolic Workouts

Workout A- 20 Minutes: Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following 5-exercise total body circuit.

Order

Exercise Variation

Level I

Level II

Level III

1

Back Plank Variation

Back Plank- Knees Bent, Hands on Floor

Back Plank- Legs Straight, Hands on Floor

Back Plank- Legs Straight, Forearms on Floor

2

Mountain Climber Push-up Variation

Push-up Hold

Mountain Climber

Mountain Climber + Push-up

3

Double-Lunge Variation- Reverse + Forward Lunge

Split Squat aka Static Lunge

Reverse (back) Lunge

Double Lunge:

Reverse + Forward Lunge

4

Prone Posterior Chain Hold

Prone Posterior Chain Hold-

T-Position

Prone Posterior Chain Hold-

W-Position

Prone Posterior Chain Hold-

Y-Position

5

Front Plank to Push-up Transfer Variation

Progress from Push-up Hold to Front Plank Hold

Front Plank Hold to Push-up Hold Transfer

Front Plank Hold to Push-up Transfer

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Month 1 Workout A Level 1

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Month 1 Workout A Level 2
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Month 1 Workout A Level 3

Equipment-Free Metabolic Workouts

Workout B- 20 Minutes: Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following 5-exercise total body circuit.

Order

Exercise Variation

Level I

Level II

Level III

1

Kneeling Birddog Variation

Kneeling Birddog- Raise Leg

Kneeling Birddog- Raise Arm

Kneeling Birddog- Raise Opposite Arm and Leg

2

Pledge Push-up Variation

Push-up Hold

Pledge Push-up Hold

Pledge Push-up

3

Double-Lunge Variation- Lateral+ Cross-Under Lunge

Lateral Squat

Lateral Lunge

Double Lunge:

Lateral + Cross- Under Lunge

4

Bodyweight Push-up Position Rows

Bodyweight Push- up Position Rows- Slow Speed

Bodyweight Push-up Position Rows- Medium

Speed

Bodyweight Push-up Position Rows- Fast Speed

5

Side Plank to Push-up Transfer Variation

Progress from

Short-Lever to Long-Lever Side Plank Hold

Side Plank Hold to Push-up Hold Transfer

Side Plank Hold to Push-up Transfer

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Month 2 Workout B Level 1
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Month 1 Workout B Level 2
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Month 1 Workout B Level 3[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

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