Day 01

When you're done this workout, let everyone know how it went! Comment below. ↓

Week 01, Day 01 - Warm Up!

Here's your warm up!


  • 3 minutes 10-15% Incline Treadmill Sprint 3.0-3.5
  • 20 reps Lateral Band Walks (band just above the knees)
  • 1 minute Wall Sit
  • 10 Glute Bridges (final rep open and close knees to activate the glutes)

Watch the videos of each movement below to ace your form. 🥳


Week 01, Day 01 - Workout!

Here's your workout!


CIRCUIT 1 (3 SETS)

  • Kettlebell Sumo Squat (wide leg with a kettlebell or a heavy dumbell) 
    • 20 / 15 / 10 reps
  • Criss Cross Squat jumps
    • 20 / 20 / 20 reps
  • Kettlebell Straight Leg Swing (hamstring focus)
    • 10 / 10 / 10 reps
  • Bent Knee Plank Hold 1 min

 

CARDIO BLAST

30 second sprint on the stairs or 15% incline treadmill

 

CIRCUIT 2 (3 SETS)

  • Barbell Step Back Lunge
    • 15 / 12 / 10 reps (each leg)
  • Split Squat Jumps 
    • 20 / 20 / 20 reps
  • Barbell Lateral Lunge into a curtsey lunge
    • 8 / 8 / 8 reps
  • Straight Leg Lift in a V / Teaser position
    • 10 / 10 / 10 reps each leg 

 

CARDIO BLAST

45-second sprint on stairs or 15% incline treadmill

 

CIRCUIT 3 (3 SETS)

  • Split Stance Deadlift with dumbbells
    • 10 / 8 / 8 reps
  • Glide Glute Bridges with a Hamstring Curl (bridge up… press out, then pull in)
    • 8 / 8 / 8 reps
  • Single Leg Split Squats
    • 8 / 8 / 8 reps (each leg)

 

CARDIO BLAST

  • 1 minute sprint on stairs or 15% incline treadmill


Watch the videos of each movement below to ace your form and maximize those muscle gains. 🥳


Week 01, Day 01 - Cool Down!

Here's your cool down!

  • Rocking of the Knees
  • Nerve Hamstring Stretch
  • Cross Overs
  • Child’s Pose
  • Swan

Watch the videos of each movement below to ace your form. 🥳

Track your progress!

Print these sheets to track your workout.

Elevate Program_03.pdf
Elevate Program_02.pdf
Complete and Continue  
Discussion

39 comments