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May 26, 2020
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Sara Beckert Week 1
Updated On: Mar 27, 2020

WEEK 1

Day 1:  

Go outside and run/jog or walk by yourself, for 30 minutes

After your run:

Plank up downs x 10 total

10 v-ups

10 bicycle crunches

 repeat for 8 minutes no breaks

  

Day 2:  

Equipment: DB's or use heavy water jugs as db's, use a backpack filled with sand or rocks

4 Rounds

5 DB strict press

10 Hand Release Push Ups

15 DB Front Squats

101 ALternating DB Reverse Lunges

Rest 90-120 sec

80 Mountain Climbers

40 Sit ups

5 Burpees

60 Mountain Climbers

30 Situps 

5 Burpees

40 MC

20 Situps

5 Burpees

20 MC

10 situps

5 Burpees

Day 3:

4 sets of

DB split squat x 8-12 reps each leg

rest 60 sec

Pull up/TRX row 6-12 reps

rest 60 sec

Complete as many rounds and reps as possible in 12 min:

20 Push press or push-ups

20 step-ups or box jumps

20-sec side plank R 20-sec side plank L

  

DAY 4:

  

MORE RUNNING :)

15 min clock

1-mile run

with remaining time complete

2,4,6,8,10 etc jump squats and sit-ups-

  

Day 5:

  

MOBILITY

15 min clock:

1 min of foam rolling (see on YOUTUBE channel)

1 mn of cat/cow

1 min of snow angels

1 minute of low squat hold

1 min of any movement 

if you cant go outside for a walk

do:

5 pull ups

10 air squats

15 walking lunges


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