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

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)