by Shannon Callahan | Apr 25, 2022 | Community, Inspiration
Meet Laura! This year, I’m excited to share a monthly series spotlighting some of my amazing clients and Achieve with Athena ambassadors! If you missed the previous months, you can find them here: January – Kelsey February – Ashley March – Diana This...
by Shannon Callahan | Mar 31, 2022 | ETCC - Warmups
April + May 2022 Full Body Warm-Up: Relax + Release Full Body Warm-Up Side lying pelvic tilts x 5-10 RL Side lying adductor pull backs x 3-5 RL Open book x 5-10 RL Quadruped rotations with thread the needle x 5-10 rotations + 5-10 second hold Forward rock to...
by Shannon Callahan | Mar 31, 2022 | ETCC - Cardio
Spring Soiree Spring Soiree Cash In (1-2x): Hug knee to chest into lunge x 5 RL Inchworm to shoulder roll x 5 Side lunge to lateral reach x 5 5 rounds (40 seconds work, 20 seconds rest): Squat jacks Walking plank to beast hover Skater hops Triceps dips Alternating...
by Shannon Callahan | Mar 31, 2022 | ETCC - Total Body Workouts
Bootylicious Bootylicious FULL BODY STRENGTH 1. Heels elevated landmine squat 3-4 x 6-10 P2: Add 2-3 second pause Rest 2 minutes Suggested filler: Side plank with foot on wall + reach x 5-6 breaths RL 2A. Foam roller supported rotating split squats 3 x 8-10...
by Shannon Callahan | Mar 31, 2022 | ETCC - Total Body Workouts
Shake Your Tailfeather Shake Your Tailfeather FULL BODY STRENGTH 1. Barbell hip thrust P1: 3-4 x 8-10 P2: 3-4 x 10-15 Rest 2-3 minutes Suggested filler: Wall pec release x 5-6 breaths RL 2A. Pull-up variation of choice 3 x 8-10 P2: Increase reps 2B....
by Shannon Callahan | Mar 31, 2022 | ETCC - Total Body Workouts
Rockin’ Everywhere Rockin’ Everywhere FULL BODY STRENGTH 1. Deadlift variation P1: 3-4 x 6-8 P2: 3-4 x 4-6 Rest 2-3 minutes Suggested filler: RKC plank 20 secs 2A. High dumbbell step ups P1: 3 x 6-8 RL P2: 3 x 8-10 RL 2B. Incline single arm...
by Shannon Callahan | Mar 31, 2022 | ETCC - Monthly Workouts
April + May 2022: Glute Boost Workout PDF Workout Overviews Workout A Rockin’ Everywhere STRENGTH 1. Deadlift variation P1: 3-4 x 6-8 P2: 3-4 x 4-6 Rest 2-3 minutes Suggested filler: RKC plank 20 secs 2A. High dumbbell step ups P1: 3 x 6-8 RL P2: 3 x 8-10 RL...
by Shannon Callahan | Mar 28, 2022 | Food, Nutrition, Personal
I’m a mom, a business owner, and expecting another baby – not to mention undergoing a big home renovation. The decision fatigue is REAL! And I know the same is true for many of the busy women reading this. I want to share with you some of the things I do on a...
by Shannon Callahan | Mar 14, 2022 | Community, Inspiration
Meet Diana! This year, I am starting a new monthly series spotlighting some of my amazing clients and Achieve with Athena ambassadors! If you missed the previous months, you can find them here: January – Kelsey February – Ashley Now, it’s time to meet...
by Shannon Callahan | Mar 3, 2022 | ETCC - Warmups
March 2022 Lower Body Warm-Up Lower Body Warm-Up Side lying connection breath x 8-10 breaths RL Open book stretch x 8-10 RL Side lying knee lifts x 10-12 RL Feet on wall bridges x 10-12 Adductor hinge back x 5-10 RL Squat prying x 30...
by Shannon Callahan | Mar 3, 2022 | ETCC - Warmups
March 2022 Upper Body Warm-Up Upper Body Warm-Up Connection breath in foam roller child’s pose x 8-10 breaths Foam roller lat reach x 8-10 Thread the needle to back opener x 8-10 RL Bear to downward dog x 8-10 Band shoulder dislocates x 5-10 forward and back...
by Shannon Callahan | Mar 3, 2022 | ETCC - Warmups
March 2022 Full Body Warm-Up Full Body Warm-Up Seated connection breath x 8-10 breaths Seated wall slides x 8-10 90/90 hip switches x 8-10 RL Hip flexor prying with overhead reach x 5-10 RL Foot on wall hinge with rotation x 8-10 RL Squat to box x...
by Shannon Callahan | Mar 3, 2022 | ETCC - Cardio
Lucky 7s Lucky 7s Cash In: Inchworm x 5 Spider stretch x 5-10 seconds RL Squat to stand x 5 Lateral lunge to overhead reach x 5 RL 7 rounds x 7 reps each move: Sumo bent over alternating dumbbell rows Hand release push-up Side shuffles with touchdown Seated overhead...
by Shannon Callahan | Mar 3, 2022 | ETCC - Total Body Workouts
Shamrock Shakes Shamrock Shakes FULL BODY STRENGTH 1. Dumbbell military press 4 x 6-8 Rest 2 minutes Suggested filler: Cross foot side plank hold 20 seconds RL 2A. Scapular pull-up 3 x 8-10 2B. Kickstand dumbbell hip thrust 3 x 10-12 RL Rest 1 minute 3A. Chest...
