Week 1 Strength Training

Strength W1:1

Equipment:
Mat

Chair or Bench

Optional: Dumbbells or Kettlebells


Warm up with 3 to 5 minutes of light activity (like the Seal Jacks in the video)
Move with control, not too quickly.

Complete 10-15 reps of each exercise:
1. 1-Leg Balance

2. Saw Plank (paper plates or sliders optional)

3. Shallow Hinge & Knee-Up

4. Thread the Needle Plank (weight optional)

5. 1-Leg Step-Up

6. 1-Leg Hip Bridge (on bench or chair)

Repeat the whole sequence 1-2 more times for a complete session.

Strength: W1:2

Equipment:
Mat

Chair or Bench

Optional: Dumbbells or Kettlebells


Warm up with 3 to 5 minutes of light activity
Move with control, not too quickly.

Complete 10-15 reps of each exercise:


1. Push-Up Side Plank

2. Bulgarian Split Squat

3. Iron Cross

4. Traveling Front Plank

5. Mountain Climbers

6. Sissy Squat Walk

Repeat the whole sequence 1-2 more times for a complete session.

Mobility W1

Equipment:

Foam Roller (1/2 size if you have it)

Light resistance tubing or stretch cords

Light mini band

Light dumbbells or 2 full water bottles

Follow along in real-time through these simple mobility moves. I grabbed a few of my faves that I learned from Erin Carson of ECFit in Boulder, Colorado, who offers FREE 45-60 minute mobility sessions each Monday morning on her private FB Page, ECFit Strength.

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