Exercise

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-35mvvx’ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hi9lbq’ sc_version=’1.0′ admin_preview_bg=”]
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

[/av_textblock]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-2v9at9′ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2him2em’ sc_version=’1.0′ admin_preview_bg=”]
Optional mobility warm-up before workouts:

  • Shoulder Mobility warm-up (one set each)

[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=dI3jB_cfLwg’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2himnhx’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hio4s7′ sc_version=’1.0′ admin_preview_bg=”]

  • Lower Body/Back Mobility warm-up

[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=vRWGwwLSIUQ’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hindgt’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hiuw8s’ sc_version=’1.0′ admin_preview_bg=”]
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

[/av_textblock]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-d74fjh’ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hiyza8′ sc_version=’1.0′ admin_preview_bg=”]
Day 2: Workout

Dumbbell Chest Press
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=7GjZ0ygs7VM’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hizij9′ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj0ojn’ sc_version=’1.0′ admin_preview_bg=”]
Couch Squat
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=jpjkwtl-85Q’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hj0w07′ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj1xu1′ sc_version=’1.0′ admin_preview_bg=”]
Dumbbell Shoulder Press
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=ELSG85tecGE’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hj257a’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj2gl0′ sc_version=’1.0′ admin_preview_bg=”]
Glute Bridges
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=VOoDLX9UdH8′ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hj2k2z’ sc_version=’1.0′]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-ayxk2l’ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj3smy’ sc_version=’1.0′ admin_preview_bg=”]
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

[/av_textblock]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-9jn2b1′ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj5ckz’ sc_version=’1.0′ admin_preview_bg=”]
Day 4: Workout

  • Seated Resistance Band Rows

[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=nsI2M3SQgVA’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hj5lb7′ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj5sx8′ sc_version=’1.0′ admin_preview_bg=”]
Walking Lunges
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=W6i_rvj8wpw’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hj5yzo’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj65h7′ sc_version=’1.0′ admin_preview_bg=”]
Resistance Band Tricep Extensions
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=cdFt9UMoNgU’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hj6cks’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj6k4m’ sc_version=’1.0′ admin_preview_bg=”]
Step Ups
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=KnbW7UmNTQw’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hj6tq4′ sc_version=’1.0′]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-718tj1′ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj880u’ sc_version=’1.0′ admin_preview_bg=”]
Day 5: Rest

  • (READ) Setting Goals

[/av_textblock]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-j1bkt’ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hj8y6p’ sc_version=’1.0′ admin_preview_bg=”]
Day 6: Workout

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

[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=Vb2YyaGYvBQ’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hj9716′ sc_version=’1.0′]

[av_video src=’https://www.youtube.com/watch?v=0LHV330Irpc’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hja19j’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hld4k1′ sc_version=’1.0′ admin_preview_bg=”]
Resistance Band Neutral Grip Lat Pulldown
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=5FfnioKPLP4′ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlddcl’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hldlyh’ sc_version=’1.0′ admin_preview_bg=”]
Resistance Band Upright Rows
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=RCjca_IA1qQ’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hldxs4′ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hle55f’ sc_version=’1.0′ admin_preview_bg=”]
Mason Twists
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=dKQNRzoOuzk’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlebq7′ sc_version=’1.0′]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-4m8ym5′ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hlhwdb’ sc_version=’1.0′ admin_preview_bg=”]
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)

[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=2ig-WA6SK5w’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hli3l6′ sc_version=’1.0′]

[av_video src=’https://www.youtube.com/watch?v=nUKaYF44px0′ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlibtz’ sc_version=’1.0′]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-2six59′ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hliyw2′ sc_version=’1.0′ admin_preview_bg=”]
Day 8: Workout

  • Dumbbell Sumo Squats

[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=sGfjBipUEv0′ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlj83v’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hljsbl’ sc_version=’1.0′ admin_preview_bg=”]
Push Ups (modified or regular) – Pick one
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=DO0m620RZjc’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlk3d0′ sc_version=’1.0′]

[av_video src=’https://www.youtube.com/watch?v=K8hPG_z4PRE’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlkcaq’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hlkme0′ sc_version=’1.0′ admin_preview_bg=”]
Resistance Band Rear Delt Flys
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=0-90ofd0AQA’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlktnr’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hll44m’ sc_version=’1.0′ admin_preview_bg=”]
Dumbbell Side Raises
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=8f_40ZM3a2k’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hllba2′ sc_version=’1.0′]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-10989fx’ sc_version=’1.0′]
[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hlmrkc’ sc_version=’1.0′ admin_preview_bg=”]
Day 9: Workout

  • Step Ups

[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=p4MvibhnyOg’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlmzdi’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hln8lh’ sc_version=’1.0′ admin_preview_bg=”]
Dumbbell Bicep Curls
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=IHDnqMbKJrE’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlnhv4′ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hlnpcv’ sc_version=’1.0′ admin_preview_bg=”]
Pronated Grip Lat Pulldown
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=mujtoABj3qM’ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlnztc’ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-l2hloka6′ sc_version=’1.0′ admin_preview_bg=”]
Burpees or Jumping Jacks (3 rounds, 30 seconds each)
[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=WW5SbNR9XU0′ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlorsp’ sc_version=’1.0′]

[av_video src=’https://www.youtube.com/watch?v=sQRzkkIX_Y4′ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-l2hlp0iw’ sc_version=’1.0′]
[/av_one_full]

[av_one_full first min_height=” vertical_alignment=’av-align-top’ space=” row_boxshadow=” row_boxshadow_color=” row_boxshadow_width=’10’ custom_margin=” margin=’0px’ mobile_breaking=” mobile_column_order=” min_col_height=” padding=” svg_div_top=” svg_div_top_color=’#333333′ svg_div_top_width=’100′ svg_div_top_height=’50’ svg_div_top_max_height=’none’ svg_div_top_flip=” svg_div_top_invert=” svg_div_top_front=” svg_div_top_opacity=” svg_div_top_preview=” svg_div_bottom=” svg_div_bottom_color=’#333333′ svg_div_bottom_width=’100′ svg_div_bottom_height=’50’ svg_div_bottom_max_height=’none’ svg_div_bottom_flip=” svg_div_bottom_invert=” svg_div_bottom_front=” svg_div_bottom_opacity=” svg_div_bottom_preview=” border=” border_style=’solid’ border_color=” radius=” column_boxshadow=” column_boxshadow_color=” column_boxshadow_width=’10’ background=’bg_color’ background_color=” background_gradient_direction=’vertical’ background_gradient_color1=’#000000′ background_gradient_color2=’#ffffff’ background_gradient_color3=” src=” background_position=’top left’ background_repeat=’no-repeat’ highlight=” highlight_size=” animation=” link=” linktarget=” link_hover=” title_attr=” alt_attr=” mobile_display=” mobile_col_pos=’0′ id=” custom_class=” template_class=” aria_label=” av_uid=’av-xcvej1′ sc_version=’1.0′]

[av_textblock textblock_styling_align=” textblock_styling=” textblock_styling_gap=” textblock_styling_mobile=” size=’18’ av-medium-font-size=” av-small-font-size=” av-mini-font-size=” font_color=” color=” id=” custom_class=” template_class=” av_uid=’av-wb2lbx’ sc_version=’1.0′ admin_preview_bg=”]
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
  • (READ)  Comfort Zones and Mantras

[/av_textblock]

[av_video src=’https://www.youtube.com/watch?v=sGfjBipUEv0′ mobile_image=” attachment=” attachment_size=” format=’16-9′ width=’16’ height=’9′ conditional_play=” id=” custom_class=” template_class=” av_uid=’av-uauxd9′ sc_version=’1.0′]

[/av_one_full]