Full Body Strength

Workout Plan of the Week
September 28 - October 4

DAY
WORKOUT
DETAILS
Monday Workout of the Week
Full Body Strength
Check out the exercise plan and demo videos below!
Tuesday YouTube Guided Workout
Cardio Tabata
https://youtu.be/9uuxAEvahJQ
Wednesday Zoom Virtual Class
Zumba | 5:30pm-6:30pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Thursday Zoom Virtual Class
Pilates | 11:30am-12:30pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Friday Workout of the Week
Full Body Strength
Check out the exercise plan and demo videos below!
Saturday YouTube Guided Workout
Rise & Grind
https://youtu.be/XQrZ7rtIbkI
Sunday Zoom Virtual Class
Yin Yoga | 6:45pm-7:45pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app

 

Workout of the Week
Full Body Strength

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Perform each exercise in circuit 1 for 12-15 repetitions with minimal rest between exercises. Rest for 1-2 minutes between each set. Repeat the circuit for 2-3 sets.

Perform each exercise in circuit 2 for 10-12 repetitions with minimal rest between exercises. Rest for 1-2 minutes between each set. Repeat the circuit for 2-3 sets.

WARM-UP

Hip Flexor Stretch

female demonstrating hip flexor stretch
Cross-Body High Knees female demonstrating cross body high knees

High-Low Jack to Squat

female demonstrating high low jack to squat

 

WORKOUT EXERCISE
DEMO
MODIFICATION

Circuit 1

Lunge to Airplane

12-15 reps

female demonstrating lunge to airplane

female demonstrating modified lunge to airplane

Bear to Plank

12-15 reps

female demonstrating bear to plank

female demonstrating modified bear to plank

Squat + Pulse

12-15 reps

female demonstrating squat + pulse female demonstrating modified squat + pulse

Glute Lift + Toe Touch

12-15 reps

female demonstrating glute lift + toe touch female demonstrating modified glute lift + toe touch

Rest for 1-2 minutes after each set. Repeat for 2-3 sets total.

After completing all sets transition to Circuit 2 below.

 

WORKOUT EXERCISE
DEMO
MODIFICATION

Circuit 2

Superman + Burpee

10-12 reps

female demonstrating superman + burpee

female demonstrating modified superman + burpee

Lateral Lunges

10-12 reps

female demonstrating lateral lunges

female demonstrating modified lateral lunges

Cross-Body Mountain + Incline Push

10-12 reps

female demonstrating cross body mountain + incline push female demonstrating cross body mountain + incline push

Squat Jump to Step Back

10-12 reps

female demonstrating squat jump to step back female demonstrating modified squat jump to step back

Rest for 1-2 minutes after each set. Repeat for 2-3 sets total.

After completing all sets transition to the Cool-Down below.

 

COOL-DOWN

Forward Bend

female demonstrating forward bend
Pigeon Stretch female demonstrating pigeon stretch
Single Leg Pike female demonstrating single leg pike