Strength Accumulator

Workout Plan of the Week: March 30-April 5

MONDAY
Instagram Live Workout | Follow @UNTFitness on Instagram and tune in at 12:00pm to follow along (video will be available for 24 hours)

TUESDAY
Workout of the Week | Strength Accumulator (see below)

WEDNESDAY
Rec Sports Zoom Virtual Class | Vinyasa Flow Yoga from 11:30am-12:30pm (https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx)

THURSDAY
Les Mills Free On Demand Video (https://watch.lesmillsondemand.com/les-mills-training-free)

FRIDAY
Rec Sports YouTube Guided Workout | Core Workout - Subscribe to @UNTRecSports on YouTube (https://youtu.be/L72VjzdJvb8)

SATURDAY
Workout of the Week | Strength Accumulator (see below)

SUNDAY
Rec Sports Zoom Virtual Class | Dance Fitness from 10:30am-11:30am (https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx)

Workout of the Week: Strength Accumulator

Instructions: Before beginning the workout perform a warm-up consisting of light to moderate activity that increases your heart rate and moves your joints through a moderate to large range of motion (jog in place, stepping side to side, arm circles, marching, leg swings, etc.).

Using the movements provided below perform 5 repetitions (reps) of each exercise, resting 5-60 seconds between each exercise/round as needed. Every additional round includes all exercises before it with the next exercise in the list added (see example below). Once all exercises 1-6 have been completed, reverse the order of the exercises and do the same thing, working backwards from 6-1 (ascending then descending order, accumulating a new movement each round).

Example:
Round 1: 5 reps of squat jumps
Round 2: 5 reps of squat jumps + 5 reps of incline plyo push-ups
Round 3: 5 reps of squat jumps + 5 reps of incline plyo push-ups + 5 reps of plyo split squats

After you complete the workout perform static stretches for the muscle groups used (quadriceps, hamstrings, glutes, chest, back, abdominals). For stretching ideas visit https://www.acefitness.org/search/exercise-library-results/?searchstring=stretches. 

Round 1: Complete 5 reps of exercise 1 
Round 2: Complete 5 reps of exercises 1 & 2 
Round 3: Complete 5 reps of exercises 1, 2, & 3 
Round 4: Complete 5 reps of exercises 1, 2, 3, & 4 
Round 5: Complete 5 reps of exercises 1, 2, 3, 4, & 5
Round 6: Complete 5 reps of exercises 1, 2, 3, 4, 5, & 6
Round 7: Complete 5 reps of exercise 6
Round 8: Complete 5 reps of exercises 6 & 5
Round 9: Complete 5 reps of exercises 6, 5, & 4
Round 10: Complete 5 reps of exercises 6, 5, 4, & 3
Round 11: Complete 5 reps of exercises 6, 5, 4, 3, & 2
Round 12: Complete 5 reps of exercises 6, 5, 4, 3, 2, & 1

EXERCISE DEMO DEMO-MODIFIED

1. Squat Jumps

female demonstrating squat jump

female demonstrating modified squat jump

2. Incline Plyo Push-Ups

 female demonstrating incline plyo push up female demonstrating modified incline plyo push up

3. Plyo Split Squats (both sides)

 female demonstrating plyo split squat female demonstrating modified plyo split squat

4. Incline Mountain Climbers

 female demonstrating incline mountain climber female demonstrating modified incline mountain climber

5. Tricep Dips

 female demonstrating tricep dips female demonstrating modified tricep dips

6. Incline Plank Rows (both sides)

 female demonstrating incline plank row female demonstrating modified incline plank row

 

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