Instructions:

HOW TO FOLLOW YOUR WEEK ONE WORKOUTS

Perform 3 sets of 12-15 reps of each exercise. So you will do the First Exercise for 12-15 reps (1st set), rest 1 min, perform 12-15 reps (2nd set), rest 1 min, perform 12-15 reps (3rd set). Once you have completed all three sets of the Exercise you will move on to the next Exercise and repeat until all exercises are completed.

DAY ONE

Worlds Greatest


WORLDS GREATEST STRETCH from My 1 Fit Life on Vimeo.

Description:

Warm Up, Bodyweight Warm Up, Bodyweight.

BW Chair Squat

BW CHAIR SQUAT from My 1 Fit Life on Vimeo.

Description:

Begin by standing upright with a chair or bench behind you. Begin to lower your body down as if you were going to sit down. Lift your arms to the front as you lower to help with balance. When your bottom touches the chair push through your heels and stand back upright.

DB Bent Over Row

DB BENT OVER ROW from My 1 Fit Life on Vimeo.

Description:

Kneel over side of bench by placing left knee and left hand on bench for support. Position right foot slightly back to side and grasp dumbbell with right hand palm facing body. While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles. Return dumbbell slowly until arm is extended and shoulder is stretched downward.

Repeat for desired number of reps and repeat on opposite side. Repeat for desired number of reps and repeat on opposite side.

DB Seated Bicep Curl with Twist

DB SEATED BICEP CURL WITH TWIST from My 1 Fit Life on Vimeo.

Description:

Begin lying on your stomach with arms and legs fully extended to make a straight line
Moving in opposition lift the right arm and left leg away from the floor
Squeeze your glute and your upper back while lifting
Head stays in line with your spine
Pause momentarily and lower back to the start position
Lift left arm and right leg away from the floor repeating the movement

DB Tricep Kickback

DB TRICEP KICKBACK from My 1 Fit Life on Vimeo.

Description:

Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90 degree angle between forearm and upper arm.

Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you. Pause at the top of the contraction, inhale and slowly lower the dumbbell.

Balancing Lateral Toe Taps

BALANCING LATERAL TOE TAPS from My 1 Fit Life on Vimeo.

Description:

Begin by standing tall with core engaged. Shift your body weight to one foot to and soften that knee to help balance. Lift opposite foot off the ground slightly and bring it directly forward, ending on your heel. Maintaining balance, bring that foot back to the center and immediately extend it behind you leading with your toe. Return back the center.

Dead Bug Beginner

DEAD BUG BEGINNER from My 1 Fit Life on Vimeo.

Description:

Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle.Extend arms directly upwards from the shoulder. Pull belly button in towards your spine and compress the hollow area in your low back against the floor.

Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals. Maintaining this pressure slowly lower one arm above your head against the floor and return it to start.

Repeat this arm movement on the opposite side.

DAY TWO

WORLDS GREATEST STRETCH

WORLDS GREATEST STRETCH from My 1 Fit Life on Vimeo.

Description:

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

AIR SQUAT from My 1 Fit Life on Vimeo.

Description:

Begin standing with your feet slightly wider than hip-width, with the toes turned slightly outwards with your hands by your sides so the palms facing inwards. Pull the shoulders down and back. Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head slightly up, shift your weight back into your heels while pushing your hips towards the wall behind you. First shift your hips backwards then downwards to create a hinge-like movement at your hips and knees simultaneously. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Maintain tension in the core muscles (continue bracing) and attempt to keep your back flat. Continue to lower yourself until your thighs are parallel or almost parallel with the floor, until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don’t move, the ankles do not collapse in or out and the knees remain aligned over the second toe. From the Lowered Position: the knees should continue to remain aligned over the second toe and body weight should be evenly distributed between the balls and heels of the feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding. While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position. Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.

UNDER HAND BENT OVER ROW from My 1 Fit Life on Vimeo.

Description:

With bent knees, hinge at the hip and lean forward with a flat back. Head is in a neutral position, spine is long, \and neck is relaxed. Holding dumbbells extend arms out towards the floor, palms facing up. Lift weights towards your chest with elbows bending wide. Weights should be near your arm-pits at the top range of motion. Return to the start position.With bent knees, hinge at the hip and lean forward with a flat back. Head is in a neutral position, spine is long, and neck is relaxed. Holding dumbbells extend arms out towards the floor, palms facing up. Lift weights towards your chest with elbows bending wide. Weights should be near your arm-pits at the top range of motion. Return to the start position.

BW HIP BRIDGE from My 1 Fit Life on Vimeo.

Description:

With bent knees, hinge at the hip and lean forward with a flat back. Head is in a neutral position, spine is long, and neck is relaxed. Holding dumbbells extend arms out towards the floor, palms facing up. Lift weights towards your chest with elbows bending wide. Weights should be near your arm-pits at the top range of motion. Return to the start position.

DB LYING EXTERNAL ROTATION from My 1 Fit Life on Vimeo.

Description:

Lie on your side on a bench or mat, holding a dumbbell in your top hand, palm facing body. Exhale and rotate your arm so the the dumbbell is lifted up in a semicircle motion until you reach shoulder height and the dumbbell is pointing straight up. Inhale and slowly lower to starting position.

STANDING KICKBACK from My 1 Fit Life on Vimeo.

Description:

Begin standing tall using a wall or chair for balance. Square hips and shoulders to the wall to avoid rotating. Flex one foot and extend the leg behind you squeezing your glute muscle. Lift as high as range of motion allows with good form. Return the leg to the start position.

BW SUPERMAN from My 1 Fit Life on Vimeo.

Description:

Begin by lying on the floor face down. Pull elbows back so that they are bent at 90 degrees. Lift upper and lower body away from the floor. Squeeze your shoulder blades together and your glutes to support this movement. Pause momentarily and then lower back the floor.

DAY THREE

Worlds Greatest


WORLDS GREATEST STRETCH from My 1 Fit Life on Vimeo.

Description:

Warm Up, Bodyweight Warm Up, Bodyweight.

BW Chair Squat

BW CHAIR SQUAT from My 1 Fit Life on Vimeo.

Description:

Begin by standing upright with a chair or bench behind you. Begin to lower your body down as if you were going to sit down. Lift your arms to the front as you lower to help with balance. When your bottom touches the chair push through your heels and stand back upright.

DB Bent Over Row

DB BENT OVER ROW from My 1 Fit Life on Vimeo.

Description:

Kneel over side of bench by placing left knee and left hand on bench for support. Position right foot slightly back to side and grasp dumbbell with right hand palm facing body. While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles. Return dumbbell slowly until arm is extended and shoulder is stretched downward.

DB Seated Bicep Curl with Twist

DB SEATED BICEP CURL WITH TWIST from My 1 Fit Life on Vimeo.

Description:

Sit upright with an engaged core, palms facing your body (hammer grip).
Slowly curl your arms up to your shoulders.
Midway through the curl, rotate the wrist so it faces your body at the top of the movement.
Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement

DB Tricep Kickback

DB TRICEP KICKBACK from My 1 Fit Life on Vimeo.

Description:

Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90 degree angle between forearm and upper arm.

Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you. Pause at the top of the contraction, inhale and slowly lower the dumbbell.

Balancing Lateral Toe Taps

BALANCING LATERAL TOE TAPS from My 1 Fit Life on Vimeo.

Description:

Begin by standing tall with core engaged. Shift your body weight to one foot to and soften that knee to help balance. Lift opposite foot off the ground slightly and bring it directly forward, ending on your heel. Maintaining balance, bring that foot back to the center and immediately extend it behind you leading with your toe. Return back the center.

Dead Bug Beginner

DEAD BUG BEGINNER from My 1 Fit Life on Vimeo.

Description:

Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle.Extend arms directly upwards from the shoulder. Pull belly button in towards your spine and compress the hollow area in your low back against the floor.

Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals. Maintaining this pressure slowly lower one arm above your head against the floor and return it to start.

Repeat this arm movement on the opposite side.