WORKOUT #1

April 17, 2023

• 5-10 min warm-up (low impact exercises to get blood flow to muscles).

• TABATA 4 min: (20 seconds work / 10 seconds rest / 8 repetitions)

  1. Squat to toes (Squat Jump)

  2. Crawling planks (burpees)

  3. mountain climbers

  4. 2nd position squat to toes (squat jump)

  REPEAT

• Weights (45 second reps)

  1. Bicep curls

  2. Hammer curls

  3. unilateral overhead hammer press

  4. bilateral shoulder press

  5. Tricep press

  try 3 sets

• Core

  1. Knee taps

  2. Twisting knee taps

  3. Right knee tuck to extension (oblique twist)

  4. left knee tuck to extension (oblique twist)

  5. Two knee tuck to extension (modify hands under lower back)

  6. isometric glute bridge

  7. plank (modify on knees)

• Stretch: target all large muscle groups

  1. Hamstrings

  2. Quads

  3. glutes / external hip rotators

  4. Lower back

  4. shoulders / traps / triceps

  5. neck

  Bonus: feet

Here is a complementary DLS Fitness stretch audio.

Grab your ring and your mat, turn down the lights, and enjoy!

WORKOUT #2

April 24, 2023

This workout focused on strength and fluidity. The exercises outlined should be approached with the following bullet points in mind:

• Stablity → Range Of Motion → incorporate Fluidity

• view your center as the origin of movement

• lengthen (stretch) from your center

• view the body as a whole instead of isolated parts

• use music and tempo to create fluid movement

• try to connect Parts 1 - 5 of the workout

• have fun!

PART 1: Standing Warm-up

1. feet: tread, relevés, rolls, cross dorm stretch

2. progressive spine (head, shoulders, spine)

3. Fluid contractions: pelvis → dive → flat back. repeat.

4. standing hamstring stretch with pliés

PART 2: Planks & All Fours

1. crawling planks

2. cat cow (warm up the abs)

3. isolated bird dog

4. 4-count bird dogs with music

5. low plank with treading motion

6. prone spine extension

PART 3: Side Series

1. 90º parallel hips / 90º knees

   8 count circumduction. 8 count reverse.

   1-2-3 parallel lifts. 8 reps.

   knee / toe taps. 8 reps.

   stretch (spinal twist to Figure 4)

2. isometric glute bridge

3. repeat on the other side

PART 4: Abs & Bands

1. supine. band around hands. 1/2 roll ups.

2. seated. band around hands. 1/2 roll downs.

3. supine. band around feet. twisting bows & arrows. obliques.

4. standing. band around wrists. rollouts.

5. standing. band on hands. dancer arms (right & left).

6. standing. band as a bow. bows and arrows (right and left).

7. standing. band on hands. offering hands (posture exercise).

8. standing. opposite hand to shoulder. tricep series.

9. stretch.

PART 5: Balance (standing)

1. parallel: side-side / front-back / front-side-back-side

2. Stability: parallel. leg front to back (no hinging)

3. range of motion: leg front to back (hinging)

4. fluidity: add arms and connect the movements

WORKOUT #3

April 17, 2023