Weekly Workouts and Recipes

Weekly Workouts

Weekly Workouts provided by our certified personal trainers at URecFit. These are not meant to be completed every day of the week, but can be completed safely up to three times a week. 

Weekly Workout 4/6/2020

Circuit 1: 3 rounds, 30 sec rest between rounds

Squat 12 reps

Pushup 15 reps

Hamstring curls (using a ball, sliders, or a towel on a hard floor) 10 reps

Side plank 30 sec each side

 

Circuit 2: 3 rounds, 30 sec rest between rounds

Alternating lunges 12 reps each leg

Bent over row (using weights, soup cans, anything heavy) 10 reps

Single leg glute bridge 12 reps each leg

Shoulder tap plank 45 sec

 

Finisher: repeat 3x, 1 min rest between rounds

Mountain climbers 1 min

Wall sit 1 min

Weekly Workout 4/13/2020

Circuit 1:   3-4 sets - 30 sec rest between sets

 

1)      Stationary forward and reverse lunges for 45 seconds each leg

-          Bring one foot forward and lunge down then bring that forward foot back behind you and lunge. Repeat this sequence for one side until time expires and switch sides. As an example keep your left foot on the ground and lunge forward with your right foot and then transition into a reverse lunge by bringing that right foot behind you into a lunge position.

 

2)      High knee jog in place for 30 seconds

-          Place your hands out, palms down, as if you’re resting your hands on a table and bring one knee up to hit the palm of your hand. At a safe yet challenging speed rapidly alternate the marching motions of this exercise so that you get in as my knee-to-palm taps as possible in the 30 seconds.

 

3)      Push up clocks (12, 3, 6, 9 o’clock) clock wise AND counter clock wise

-          Imagine you are the hour hand of a clock on the floor. Complete a push up at the 12 o’clock position then move your body into the 3 o’clock position without moving your feet and repeat a push up. Complete one round clockwise AND counter-clockwise. This may be completed in your knees.

 

4)      Superman hold with snow angels for 30 seconds

-          Laying on your stomach, hold your chest up off the ground with both legs still in contact with the floor and use your arms to create a “snow angel.”

-          Alternative: If this bothers your lower back do not lift your chest off the floor. Keeping your torso on the floor have your arms straight placed out in front of you so that you create the letter “Y”. Staying in the “Y” position lift those arms off the floor as high as you can and repeat these for 30 seconds.

 

Circuit 2:   6 sets: 0-10 sec rest between sets

 

1)      Squat to press with weights/objects for 20 seconds

-          The weight(s) can be any household object(s) of moderate weight. Not too light!

 

2)      High plank jacks for 20 seconds

-          In a high plank position perform jumping jacks with your legs.

 

3)      Plank ups for 20 seconds

-          Start in a plank and using only your arms raise yourself into a high plank position. Return back to a plank position again using only your arms. You may do these on your knees.

 

4)      Burpees for 5 repetitions

 

Dead hang OR Waiter holds (**TO BE PERFORMED AT THE LAST SET OF CIRCUIT 2 ONLY**)

  1. Dead hang: If you have a bar or any surface you are able to hang from using your hands you will perform a dead hang for as long as you can.
  2. Waiter holds: If you have no method of performing a dead hang then you will perform waiter holds. Place a moderately heavy object of the same weight in each hand palms up. You will hold your arms up as if you’re doing half a bicep curl. Hold you’re arms in this position for as long as you can. You have the option of holding one large item with both hands versus handling items separately.

 

 

 

Listed below are short videos to help guide you through each exercise:

 

Stationary forward to reverse lunges: https://www.youtube.com/watch?v=WlGj3ABffAw

High knee jog: https://www.youtube.com/watch?v=kiXoajlAQUo

Push up clocks: https://www.youtube.com/watch?v=Y2oTRppxnL0

Superman holds with snow angels: https://www.youtube.com/watch?v=52w8iADvL8w

Prone Y raises: https://www.youtube.com/watch?v=Xgi0r1pYmvk

Squat to press: https://www.youtube.com/watch?v=91E--2M6zr8

High plank jacks: https://www.youtube.com/watch?v=AYWzX4a84Dk

Plank ups: https://www.youtube.com/watch?v=LICrkuVmD4M

Burpees: https://www.youtube.com/watch?v=TU8QYVW0gDU

Dead hang: https://www.youtube.com/watch?v=RjkVdJaHdZk

Waiter holds: https://www.youtube.com/watch?v=X1ssBUXLG4U

Weekly Workout 4/20/2020

Here is the weekly workout for 4/20/20. Rest 30-60 seconds between each set. If you are looking for more of a cardio and metabolic effect, use a shorter rest interval. If you are focused on mastery of movement, use a longer rest interval and focus on really dialing in your technique with slow and controlled deliberate reps during your sets. Video links have been attached.

1A) Squat Jumps – 3x8 reps

1B) Push up to downdog – 3x10-12 reps

1C) Deadbug – 3x10 reps (each side)

 

2A) YTWL – 3x20 (5-5-5-5)

2B) Push Up – 3 sets AMRAP

  • Hold the bottom portion of the rep for 10 seconds and work up to as many reps as possible
  • Use an ELEVATED surface if needed

2C) Walking Lunge 3x20

Weekly Workout 4/27/2020

Weekly workout 4/27

Warm up thoroughly before beginning this workout.

Circuit 1: 50 sec work, 10 sec rest (repeat 3x)

  1. Squat pulses (https://www.youtube.com/watch?v=N4fzbBv4BFI)
  2. Plank drag (https://www.youtube.com/watch?v=T6RGyIzZ6M8)

-Squat down into a comfortable stance and stand up slightly, but not all the way. Continue pulsing in your squat until time is up.

 

-In a high plank position, place a weight or an object to your right side. Reach your left arm through to grab the weight and drag it to the other side. Repeat with your right hand. Do not let your hips rotate while performing this exercise. Perform this from your knees if necessary.

 

  1. Offset reverse lunge (https://www.youtube.com/watch?v=ZsmsBmOMtnw)
  2. Bear crawl shoulder taps (https://www.youtube.com/watch?v=vdfkip64R1o)

-Holding a moderately heavy weight or object in one hand, perform a lunge on the opposite leg. For example, if you are holding a weight in your left hand, step your left foot back into a lunge so your right leg is the working leg. Do not let the weight pull you over to the side. Step your foot forward again and repeat until halfway through the 50 seconds, then switch sides.

 

-Position yourself on hands and knees and then lift your knees slightly so they are hovering above the ground, which is known as the bear crawl position. Keep your hands in line with your shoulders and your knees in line with your hips. Take one hand off the ground at a time and tap your opposite shoulder. Alternate hands and try to prevent your hips from rotating. Perform this in a regular plank or in a plank on your knees if necessary.

Circuit 2: 50 sec work, 10 sec rest (repeat 3x)

  1. Renegade row (https://www.youtube.com/watch?v=VvZQZZwHwsY)
  2. Pushup with rotation (https://www.youtube.com/watch?v=qHQ_E-f5278)

-Hold a high plank position with your hands on dumbbells or other weighted objects. One at a time, perform a row by lifting the weight off the ground and pulling your elbow back as seen in the video. Do not let your hips rotate. Complete this exercise from your knees if necessary.

 

-Perform a pushup, from your knees or using an incline if necessary. Between each rep, lift one hand off of the ground and rotate to the side so your hand is up in the air. Return to the start position, complete another pushup, and then rotate to the other side.

 

  1. Dying bug (https://www.youtube.com/watch?v=4XLEnwUr1d8)
  2. Commandos (https://www.youtube.com/watch?v=WhS4bHJWCac)

-Lying on your back, raise your arms straight up into the air and raise your legs so that your hips and knees are bent at a 90 degree angle. Flatten your lower back into the ground and maintain this position throughout the exercise. Reach your right arm up above your head and straighten your left leg out in front of you as far as you can while maintaining a flat back, then return to the starting position. Repeat with your left arm and right leg. If this is too difficult, only straighten your leg and leave your arms where they are. Continue alternating sides.

 

-Starting in a forearm plank, use your arms to transition into a high plank. Lower to your forearms again and repeat starting with your other arms. Continue alternating arms throughout the movement as you transition from a low to a high plank. Keep your movements slow and controlled and do not let your hips rotate. Perform this from your knees if necessary.

Weekly Workout 5/4/2020

Ride the wave!

 

Directions:

 

-          This workout consist of only 4 exercises that will performed in a “wave” repetition pattern. Please utilize one object that weighs 5-15 pounds for this workout.

 

-          You will perform the designated # of repetitions for EACH of the 4 exercises. After you complete the repetitions for all 4 exercises you will then repeat the same 4 exercises for the NEXT designated # of repetitions.

o   Ex.) I completed 20 reps of lateral lunges to chest press. Immediately after I finish that exercise I will now complete 20 reps of plyo staggered pushups. Once I finish all 4 exercises with 20 reps I will take a break as needed and repeat this pattern but now doing only 15 reps per exercise.

 

-          YOUR GOAL for this workout is to finish as fast (yet safe) as possible. Please give yourself the necessary time to set up for each exercise without rushing yourself just to get a faster time. REST in between each set of repetitions. Again there is no time limit for rest with this workout, but challenge yourself and only rest for how much you really need!

 

-          The weights designated for each exercise is optional but remember CHALLENGE YOURSELF!

 

 

Exercises:

 

1)      Alternating lateral lunge to chest press (weighted)

o   Alternative: Squat to chest press

2)      Alternating plyo staggered push ups

o   Alternative: Options include not performing plyometric or going on your knees

3)      Feet raised Russian twist with press (weighted)

o   Alternative: Feet on the ground

4)      Single leg bridge with march on the couch/table

o   Alternative: Single or double leg bridge on the floor

 

Repetition pattern:

20 – 15 – 10 – 5 – 10 – 15 – 20 – 15 – 10 – 5

 

NOTE – The repetitions listed above are for EACH limb, meaning for all 4 exercises you need to complete the reps for each arm/leg/side

 

Links:

https://www.youtube.com/watch?v=o5y9HZhPNak (Single leg bridge march)

https://www.youtube.com/watch?v=RAfuNntFOMw (russian twist to press)

https://www.youtube.com/watch?v=HVogPT4hFng (plyo staggered push up)

https://www.youtube.com/watch?v=C2-en58QpNM (lateral lunge to chest press)

 

Weekly Workout 5/11/2020

Weekly Workout 5/11/20

 

1A) Spiderman Push Up 3x10-15

https://www.youtube.com/watch?v=fSoigipsZM8

1B) Single Leg RDL 3x10 *use hand assistance if needed*

https://www.youtube.com/watch?v=pAOEdLYHQPk

1C) Bird Dog 3x8 each side

https://www.youtube.com/watch?v=ZTFwR6PU1ek                     

2A) Lateral Lunge OR Reverse Lunge 3x8

https://www.youtube.com/watch?v=3QpE466al5I

2B) Towel Isometric Row 3x3 (1 set is 3 reps of 10 second holds)

https://www.youtube.com/watch?v=wCbtn82nBNQ

2C) March in place 3x30 seconds *start slow and progress in tempo/rhythm when comfortable*

https://www.youtube.com/watch?v=dt7FAEYRLC4

Weekly Workout 5/18/2020

Weekly workout 5/18

Warm up thoroughly before beginning this workout.

Superset: Perform exercises listed as a superset back to back with little to no rest between exercises. Rest as needed after completing the superset before starting the next round. Complete all rounds of one superset before moving on to the next.

  1. Superset 1: repeat 3x

 

 

Perform a squat with or without weight, taking 5 seconds to descend into the squat position. Quickly stand back up. Place a mini band around your knees to add an increased challenge.

  1. Overhead press: 10 reps (https://www.youtube.com/watch?v=M2rwvNhTOu0)
  2. Superset 2: repeat 3x

Use weights or household objects for this exercise. Start holding your weights at shoulder height and press them directly overhead. Return to start position.

 

 

This exercise may be completed with weights, bands, or household objects. Holding two weights in a standing position, push your hips back and bend your knees slightly as you move the weights towards the floor. Keep your back straight. Return to a standing position.

  1. Inverted row: 10 reps (https://www.youtube.com/watch?v=KOaCM1HMwU0)

If you have access to a TRX or squat rack and barbell, use that for this exercise. If not, you can use a strong and sturdy table. Position yourself under the equipment you will be using and hold on with an overhand grip. The higher the equipment it set up, the easier the exercise will be. Keeping your body in a straight line, pull yourself up to the bar until your chest touches. Lower back down and repeat.

*if you do not have a way to perform this exercise, perform a bent over row instead.

3. Superset 3: repeat 3x

 

 

Holding weights or household objects at your sides, step back and lower into a lunge. Return to standing by pushing off of your front leg, not your back leg. Perform 10 reps on both legs.

  1. Sidelying triceps extension: 10 reps per arm (https://www.youtube.com/watch?v=0cL5BlkraQI)

Lying on your side, cross your bottom arm over your chest. Place your top hand on the floor in front of your shoulders and press through the ground to lift your shoulders from the ground.

4. Superset 4: repeat 3x

 

 

Holding a weight or household object, assume a wall sit position. Press the weight out from your chest and then back in. Repeat until time is up.

b. Plank hold: 45 seconds (https://www.youtube.com/watch?v=sZxrs3C209k)

Hold a plank position on your elbows. If this is challenging, you can drop down to your knees or elevate your elbows on a surface.

Weekly Workout 5/25/2020

Superset 1: (Perform 4-5 sets)

 

1)      Push up holds to reps – 6 seconds at the bottom, immediately followed up by 5-8 repetitions of push ups

  • On your feet or knees, you will hold the bottom portion of the push up for 5 seconds keeping your chest slightly off the ground then perform repetitions of push ups to complete the exercise.
  • Bridge up to the top position of this exercise and hold for 10 seconds. Immediately follow up by performing repetitions of bridges to complete the exercise.

2)      Bridge holds to reps – 10 second hold at the top, immediately followed up by 8-12 repetitions of bridges.

 

 

Triset 1: (Perform 6-8 sets)

 

1)      Plank ups to burpees x6

  • Jump up > get into a high plank position > transition into a plank > get back into the high plank position > stand up (completion of x1 rep) > repeat
  • With you elbow or hand (with arm straight out) on the floor in a side plank position, take your other arm and point it to the ceiling. Using the other arm scoop underneath the side of your body closest to the floor and return to pointing towards the ceiling.
  • Optional to bend your knees and be in contact with the floor versus a traditional side plank

2)      Side plank rotations x6 each side

3)      High plank opposite hand/toe taps x6 each side

  • In the high plank position widen your feet and hands slightly outside hip and shoulder width. Lift one hand and the opposite foot of the floor and bring them to the center of you body where you can tap them both and return back to the high plank. Rotate your torso towards the side you lift your arm off (ex. Right arm to left foot touch = chest rotating to the right slightly)
  • Optional to take out the tap portion of this exercise and just lift off opposite limbs

 

High plank position - https://www.youtube.com/watch?v=5rGrXCFvfiY

High plank opposite hand/toe tap - https://www.youtube.com/watch?v=8WrpdRpIdGg

Side plank rotations - https://www.youtube.com/watch?v=3G8O18RqOZA

Plank ups - https://www.youtube.com/watch?v=UL0YQy4KYZg

Weekly Workout 6/1/2020

Weekly Workout: Repeat circuit 3-4 times. Rest 60s each round.

 

  1. March in place – 30 seconds
    1. https://www.youtube.com/watch?v=wraFyj8Yzok
  2. Low Pogo Jump – 10 seconds
    1. https://www.youtube.com/watch?v=Nw-5fw4LEmQ
  3. Side To Side Low Pogo Jump – 10 seconds
    1. https://www.youtube.com/watch?v=Phm4mMSVgZw
  4. Push Up: 3 seconds down – 3 seconds up
    1. Perform 5-10 reps
    2. Use elevated surface for hands if needed
  5. Reverse Lunge w/ twist – 8-10 per side
    1. https://www.youtube.com/watch?v=JdyMMgKO02M
  6. Glute Bridge w/ towel pull apart – 4x3 seconds
    1. Perform a glute bridge and maintain this position while doing a towel pull apart
    2. https://www.youtube.com/watch?v=QBhQnb2pUmI

 

OPTIONAL: Tempo Intervals

  • To perform tempo runs simply run at 50-70% of your maximum for 10-12 seconds followed by a period of 60s of walking or another form of active recovery. Perform anywhere from 10-20 reps of these. Note that these should not feel particularly fatiguing and that these meant are meant to be a low-moderate method of conditioning.

Weekly Recipes

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