10 Week Strength Program #2

10 Week Strength Program #2

20 Episodes

Follow workouts in order if you can.

Column 1= Week 1, there are 3 vidoes, and 1 recommended stretch video for the week. It is recommended to stretch every day, but 3x week is your goal with that. It does not have to be a video, but there are so many great stretch videos you can pick anyone!

Column 2= Week 2

Column 3= Week 3

Column 4= Week 4

Column 5= Week 5

After week 5, head back up to Column 1 and repeat this all one more time!
Make it a 15 week program, and repeat a third!

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10 Week Strength Program #2
  • Boot Camp #31- Oblique Bootcamp

    Episode 1

    This whole body workout is so effective and is great for a pregnancy workout as well, as all the work is completed standing!

    It uses:

    Resistance Band with handles &
    A set of dumbbells or kettle bells.
    1 heavier dbell if you have it
    Suspension trainer as an option too!

  • Group Personal Training #20-Chest/MidBack/Core/Lower body

    Episode 2

  • 14 min Express BootCamp

    Episode 3

    An amazing whole body workout done in less than 20 min.
    5 exercises completed 2X through + abs and hamstrings at the end

    This combo is excellent if you are wanting an effective, quick workout!

  • Take 2 Bender Ball Yoga

    Episode 4

    A whole body stretch out using the bender ball. Stay focused, stay aligned, lengthen out.

  • Group Training #23- Hamstrings and more Hamstrings. Tri/Bic Upper back and core

    Episode 5

    A great personal training approach to suit all levels of fitness.
    Join me in this amazing strength session!

    Equipment recommended:
    A set of weights
    A bender ball
    A mini Band

    Tther options, but not mandatory
    A band with handles
    A TRX / suspension trainer

  • 12 min Bender Ball Tabata

    Episode 6

    Tabata is 20 seconds of work, with 10 seconds of recovery!
    We complete 8 rounds in each circuit and complete 3 X 4 min Tabata Rounds
    A whole body workout in 12 min!

  • Boot Camp #30

    Episode 7

    These 45 sec challenges are for any level!
    Working the glutes, hamstrings, core, quads, triceps and biceps, this workout is sure to burn a lot of calories during and more POST workout as that is the perk of strength training. You will have your muscles burning for up to 24-36 hours post workout.
    ...

  • 16 min Gentle and Relaxing Stretch out

    Episode 8

    You can have your stretch strap handy, and or the Pilates pillow too.
    No equipment required tho!

  • 30/45/75 Second Glute Burner BootCamp

    Episode 9

    30 second, 45 second and 75 second challenges.
    Great whole body session in less than 25 min.

    Using a set of weights any size, bender ball, mini band and gliders!
    Mid back work, glutes, hamstrings, core, chest, and some great single leg work.

  • BootCamp #10-“4 min circuits with 10 seconds x10 power rounds”

    Episode 10

    10 seconds of work, 5 seconds recovery x 10!

    Chest/Back and a whole lotta glute work!

    This workout will get the heart pumping and is for any fitness level!!

  • Hamstrings/Mid Back and Core

    Episode 11

    We will use a bender ball and a mini band for this workout. And if you have a suspension trainer or a band with handles we will use that too , otherwise the mini band will work great for the mid back work.
    Optional to use some lighter dbells to in this session.

    Travelling? This workout is awesome!

  • 8 min Foam Roller Yoga

    Episode 12

    Using a foam roller, and some deep breaths, we explore different ways to use the foam roller to stretch out.

  • Group Personal Training #22- Chest/Back/Core and Unique Lower Body

    Episode 13

    You wont regret trying this awesome workout!
    Focusing in on new ways to do squats, shoulder work and more.

  • Shoulder Rehab Mini Band session

    Episode 14

    I will take you through a circuit for shoulder rehab. This workout is excellent for building strength in the rotator cuff muscles. This is also an excellent workout for shoulder strength maintenance.

  • 10 min Whole Body Circuit "Short and Sweet"

    Episode 15

    Equipment Needed:
    Resistance Band with Handles on Door Anchor or around a banister
    OR
    Suspension Trainer
    Set of Dbells
    Bender Ball

    Triceps, Biceps, Core, Lower body.

  • Bender Ball And Stretch Strap Yoga Sequence

    Episode 16

    Bender ball is not necessary but if you have one, let's get it out!
    Also a stretch strap is very useful in this session as well!

    These are for sale at Excel Fitness for $17 or 2 for $30.

    You can also use a yoga strap!!

  • Boot Camp #27- “45/30’s circuits with HIIT + 2 x Tabata Strength”

    Episode 17

    This workout consists of a strength Tabata to start
    (20sec on 10 sec off- 8x) and the same Tabata to finish.

    3 circuit challenges

    1) Whole body and mid back & HIIT
    2) Chest & HIIT
    3) CORE no HIIT

  • Knee Strengthening for any level

    Episode 18

    This workout covers all the stabilizers that support your knee joint.
    This workout is amazing for maintenance of the knee joint for any sports or activities.
    Keeping the muscles around the knees strong is key to keeping the joint strong.

  • Group Personal Training #19-Triceps/Biceps/Mid back/Lower body/Core

    Episode 19

  • 10 min Stability Ball Yoga

    Episode 20

    No downward facing dogs in this sequence. This is a great neck, mid back, hip and low back opening practice that anyone can do!