Namaste November 2021
Calendar
Workout PDF
Workout Overviews
Upper Body Lift
Grateful Gains
STRENGTH
1. Dumbbell bench press
3-4 x 4-6
Rest 2 minutes
Suggested filler: Prone prisoner shoulder rotations x 5-10
2. Feet supported eccentric TRX chin-up
3 x 8-12
Rest 1 minute
3A. Push-up with lateral reach
3 x 8-10
3B. Single arm dumbbell wall row
3 x 8-10 RL
Rest 1 minute
4. Leanback kneeling alternating halos
2-3 x 10-12
Rest 1 minute
IF TIME CARDIO FINISHER:
Perform each move for 30 seconds, then rest 10-15 seconds before moving on to the next move. Complete 3-5 rounds.
- Dumbbell push press
- Banded side shuffle R
- Walking plank
- Banded side shuffle L
Lower Body Lift
Apple Bottom
STRENGTH
1. Dumbbell Romanian deadlift
3-4 x 4-8
Rest 2 minutes
Suggested filler: Half kneeling wall rainbow with rotation x 5-10 RL
2A. Suitcase reverse lunge
3 x 8-10 RL
2B. Feet elevated bodyweight hamstring bridge
3 x 10-12
Rest 60-90 seconds
3A. Banded single leg hip extension
2-3 x 10-15 RL
3B. Side plank hold with one foot on wall
2-3 x 5-6 breaths
Rest 30-60 seconds
IF TIME CARDIO FINISHER:
Perform 12 reps each, 10 reps each, 8, 6, 4, 2. If time, burn out with a final set of 12.
- Step up with knee drive
- Drop squats
Total Body Lift
Feast Mode
STRENGTH
1. Pull-up variation
3-4 x 4-8
Rest 2 minutes
Suggested filler: Bear crawl hold x 5-6 breaths
2A. Heels elevated goblet pause squats
3 x 6-8
2B. 1-2-3 single arm chest press + half TGU
3 x 3-4 RL
Rest 1 minute
3A. Bulgarian split squat to Bulgarian SLDL
3 x 6-8 RL
3B. Seated band pause row
3 x 10-12
Rest 30-60 seconds
4. Wide stance bridges
2-3 x 25
Rest 60 seconds
IF TIME CARDIO FINISHER:
Set your timer for 8-10 minutes and complete as many rounds as possible, resting as needed.
- Renegade rows x 10
- Push-ups x 8
- Burpees x 6
Weekend Warrior
Not for the Pie
Cash In 1-2x:
- Foam roller wall squats x 10-15
- Foam roller bridge hold x 5-6 breaths
3 rounds:
- Split squat hold with single arm row x 8-10 RL
- Standing band chest fly x AMAP
- Side lunge to single arm lateral raise x 8-10 RL
- Tall kneeling band pull-apart x AMAP
Cash Out 1-2x:
- RKC plank x 20 second hold
Bonus Cardio
Turkey Tabata
Perform each move for 20 seconds, resting for 10 seconds in between. Complete 3-4 rounds total, resting for 1 minute between rounds.
Triceps dips
Up and overs
Run the stairs
Kettlebell swings
Eccentric push-up
Your favorite cardio
Bonus Core
Give Planks
1A. Slow mountain climber with palms up
2-3 x 5-10 RL
1B. Side plank with hip abductions
2-3 x 10-15 RL
Rest 30-60 seconds
Additional Resources