Equipment:

  • For this workout routine, you will need a light to moderate weight pair of dumbbells, a resistance band, and a stopwatch (you can use your smartphone)

Training:

  • Light Resistance and Strength Workout with Light Cardio Protocol
  • Rest between 60 and 90 seconds between exercises – Do not rest longer than 2 minutes unless you absolutely have to in order to recover – Remember to breathe, you don’t want to hold your breath
  • If an exercise causes pain – STOP Immediately – Burning will occur in the muscle, but sharp pain in the joints should not be occurring
  • Perform 3 sets of 10 repetitions for each exercise – If it feels like too much, scale it back to 2 sets of 10 reps – if it feels like too little, increase it to 4 sets of 10
  • If you can perform more than 10 reps with ease, increase the weight

Warm-up before every workout:

  • 5 – 10 minutes walking in place – moderate intensity

Optional mobility warm-up before workouts:

  • Shoulder Mobility warm-up (one set each)
  • Lower Body/Back Mobility warm-up

Day 1:

  • (READ) Mission Statement
  • Go for a 20-minute walk, be mindful of every step, be conscious of your breath, follow it in and out, and breathe from your diaphragm

Day 2: Workout

Dumbbell Chest Press

Couch Squat

Dumbbell Shoulder Press

Glute Bridges

Day 3: 

  • (READ) Change Your Mindset
  • Go for a 20 minute walk, be mindful of every step, be conscious of your breath, follow it in and out, and breathe from your diaphragm

Day 4: Workout

  • Seated Resistance Band Rows

Walking Lunges

Resistance Band Tricep Extensions

Step Ups

Day 5: Rest

  • (READ) Setting Goals

Day 6: Workout

  • Side Steps or Lateral Lunges (choose 1 of 2 videos)

Resistance Band Neutral Grip Lat Pulldown

Resistance Band Upright Rows

Mason Twists

Day 7: Support Systems

  • Go for a 20 minute walk, be mindful of every step, be conscious of your breath, follow it in and out, and breathe from your diaphragm
  • Ab Workout
  • Planks / 30 second rounds
  • Sit Ups (3 rounds, as many reps as you can)

Day 8: Workout

  • Dumbbell Sumo Squats

Push Ups (modified or regular) – Pick one

Resistance Band Rear Delt Flys

Dumbbell Side Raises

Day 9: Workout

  • Step Ups

Dumbbell Bicep Curls

Pronated Grip Lat Pulldown

Burpees or Jumping Jacks (3 rounds, 30 seconds each)

Day 10: Rest

  • Active Recovery Day (If you want)
  • Active Recovery Includes:  Going for a walk outside, working in the yard, taking a Yoga/Zumba/Dance/Meditation class, playing a sport with your friends, deep cleaning the house, or any other activity where you will be physically active
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