Fun and Fresh February
Calendar
Workout PDF
Workout Overviews
Lower Body Lift
LEG LOVE
MAIN LIFT
1. Heels elevated goblet squats
4 x 12-9-6-12
Rest 90 seconds-2 minutes
Suggested filler: Band resisted dead bugs
2. Offset Bulgarian split squats
3 x 8-10 RL
Rest 60 seconds
3A. Deadlift to reverse lunge
3 x 5-10 each
3B. Back elevated frog pumps
3 x 10-15
Rest 60 seconds
4A. Band hamstring curls
2-3 x 10-15
4B. Standing band side leg lifts
2-3 x 10-15 RL
Rest 60 seconds
FUN + FRESH CHALLENGE FINISHER
- Squat jacks
AMAP in 3-5 minutes. Rest as needed.
Upper Body Lift
LOVE AT FIRST SET
MAIN LIFT
1. Neutral grip chest press
4 x 12-9-6-12
Rest 90 seconds-2 minutes
Suggested filler: bird dog
2. 3 point single arm rows
3 x 8-10 RL
Rest 60 seconds
3A. TRX chest fly
3 x 8-12
3B. TRX T + Y combo
3 x 8-12 each
Rest 60 seconds
4A. T-spine pushups
2-3 x 5-10
4B. Bow and arrows
2-3 x 5-10 RL
Rest 60 seconds
FUN + FRESH CHALLENGE FINISHER
- Triceps dips
AMAP in 3-5 minutes. Rest as needed.
Total Body Lift
STRONGER TOGETHER
MAIN LIFT
1. Negative hip thrusts
4 x 12-9-6-12
Rest 90 seconds-2 minutes
Suggested filler: side plank hip dip with twist
2A. TRX feet supported pullups
3 x 5-10
2B. RKC plank
3 x 20 second max holds
Rest 60 seconds
3A. Band single leg deadlifts
3 x 8-10 RL
3B. Sway squats
3 x 8-10 RL
Rest 60 seconds
4A. Half kneeling single arm band chest press to single arm overhead dumbbell press
3 x 8-10 each
4B. Alternating cross body front raises
3 x 5-10 RL
Rest 60 seconds
FUN + FRESH CHALLENGE FINISHER
- Lateral raises
Drop set style
10 reps heavier, 15 reps lighter
AMAP in 3-5 minutes. Rest as needed.
Weekend Warrior
YOU SNATCHED MY HEART
Conditioning Complex
- Single side suitcase deadlift
- Single arm snatch
- Offset forward lunge
- Bent over single arm row
- Suitcase carry
Perform all the moves with the same weight, without putting it down until the end of the circuit.
3-5x per side
6-8 reps each move
Rest as needed.
Bonus Cardio
HEART BEATS FASTER
AMRAP Style Circuit
- Step up to reverse lunge R
- Step up to reverse lunge L
- Pushups
- Fast feet to skater hop with balance
- 4 cross jabs to thruster
- Sumo squat to pull aparts
3-4 rounds
50:10 work:rest ratio
Rest otherwise as needed!
Bonus Core
SWOLEMATES
Partner Workout
Part A:
- High plank high fives
- Leg drops partner 1
- Leg drops partner 2
- Back to back twist + pass
2-3 rounds
30:15 work:rest ratio
Rest otherwise as needed
Part B:
- Sit up high fives
- Forearm plank + hop overs partner 1
- Forearm plank + hop overs partner 2
- Partner Pallofs
2-3 rounds
30:15 work:rest ratio
Rest otherwise as needed
Additional Resources
BLOG POST: How to keep your fitness fun
FB LIVE: Creating an empowered movement mindset
FB VIDEO: TRX feet supported chin-ups
Pop Up Events
There will be 1 virtual Move to Help class this month. Please pay what you can and register ahead of time via the links below. A replay will be sent out to those who sign up, even if you cannot attend LIVE.
Body Love Bootcamp
Saturday, February 13th at 9:00am EST
Equipment Needed: Weights
Sign up link
There will be a virtual group get together on Zoom to take a break from our day to day and connect! Athena will kick off with a chat about processed/fresh foods (per request!), then we’ll see where the conversation takes us. This is free of charge.
Galentine’s Get Together
Friday, Friday 12th at 12:15pm EST
Zoom Meeting Room (passcode 000760)