2 Workouts You Can Do Any Where and Weekend Schedule

Happy Friday and 1st Day of Winter A new season brings the chance for new programming and new workouts... When I wrote my book THE 12 Month Periodization System, the goal was to know what the year ahead would look like....it also allowed the idea that the only thing that needed to be done is show up...workouts were all planned!   Look at WINTER Use the Winter Program to build strong bodies. Workouts focus on exercises such as bodyweight exercises, compound lifts, and targeted lifts to build muscle and strength.  This periodization program includes:  Chapter 1: Basic Build (Weeks 1-3)  Chapter 2: Get Strong (Weeks 4-6)  Chapter 3: Get Stronger (Weeks 7-9)  Chapter 4: Super Sets (Weeks 10-12)    Here is Day 1 and Day 2 of the 12 Week Winter Program. Try it out at home and let me know how it goes!   Chapter 1: Basic Build (Weeks 1-3) Week 1 DAY 1 Week 1: Warm Up  Heel Raises for 30 Seconds Standing Bicycle Crunches for 30 Sec Squats for 30 Sec Jumping Jacks for 30 Sec 30 Sec Break and Repeat 60 Sec Break Day 1: Push - EMOM “every minute on the minute” Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate Push Ups (15-20 Reps) Dips (15-20 Reps) Dumbbell Floor Chest Press (15-20 Reps) Band or Dumbbell Over Head triceps extensions (15-20 Reps) Dumbbell Shoulder Press (15-20 Reps) Members will complete 4 Rounds (20 Minutes) in A Circuit Style 1 Minute to Re Group Finisher 4 Minute Traditional TABATA 20 Seconds on 10 Seconds Off 2 Moves Switching Back and Forth between Mountain Climbers and Leg Raises Chapter 1: Basic Build (Weeks 1-3) Week 1 DAY 2 Week 1: Warm Up  Heel Raises for 30 Seconds Standing Bicycle Crunches for 30 Sec Squats for 30 Sec Jumping Jacks for 30 Sec 30 Sec Break and Repeat 60 Sec Break Day 2: Pull EMOM “every minute on the minute” Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate Single Arm Rows Right Arms (15-20 Reps) Single Arm Rows Left Arms (15-20 Reps) Band Bicep Curls (15-20 Reps) Band or Dumbbell Bilateral Rows (15-20 Reps) Dumbbell Upright Rows (15-20 Reps) Members will complete 4 Rounds (20 Minutes) in A Circuit Style 1 Minute to Re Group Finisher 4 Minute Traditional TABATA 20 Seconds on 10 Seconds Off 2 Moves Switching Back and Forth between X Body Mountain Climbers and Reverse Crunches   TODAY AT THE WORKOUT We have class at 5pm and 6pm it's Freestyle Friday Tomorrow at 8am and 9am Salsa Saturday and Super Soul Sunday at 11am   Then that is it for a few days...Monday and Tuesday (Christmas Eve and Christmas Day we will not have any workouts) We are back on Wednesday for the 5pm class...   You can use some of the workouts from above to try at home     And last...THE WORKOUT IS ADDING MORE CLASSES but I want to know what you think...here is a quick survey to see what time slots might be good for you to help you get to THE WORKOUT more often   Please click here : https://www.surveymonkey.com/r/LKX7TPN this will take less than a minute

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