A . Wellness Method Workout Programs
workout programs will continually be added. Click on the title of the workout program at the navigation bar below to filter all correct videos for individual programs.
workout programs will continually be added. Click on the title of the workout program at the navigation bar below to filter all correct videos for individual programs.
Perform moves in order with 10 seconds between each move. After all moves are performed in order, rest for 1 minute. Repeat for 4 rounds.
12 RDL to Squat
12 Hip Thrust
10 Squats with pulse
10 Sprinters, each side
Perform each set of each move in a row to complete one round. Rest 45 seconds-1 minute. Repeat for 3-4 rounds.
12 alternating shoulder presses
12 tricep dips
10 front raise to open chest extension
12 zottoman curls
Set timer for 15 minutes and do each move in a row. Rest for 30 seconds to 1 minute then perform another round. Repeat until timer is up.
12 bench knee ups
12 dead bug with pillow or ball, each side
12 bear crawl twists
12 side plank with tap, each side
AMRAP(as many rounds as possible) Set timer for 15 min.
Do the following moves in order, rest for 10 seconds between moves, rest for 1 minute at end of round, then repeat round until timer is up.
12 reverse lunge with knee drive, each side
12 Around the worlds
20 Mountain climber twist
12 Alternating step ups
12 Skull crusher with glute hold
10 Sumo squat with calf raise
Set timer for 15 minutes. 20 seconds work, 10 sec rest for each move
split stance squats, both sides (20 seconds each side)
weighted dead bugs
Arnold press
Side lunge, both sides (20 seconds each side)
zottoman curls
Good mornings
Tricep kickbacks (20 seconds each side)
1 minute rest at end of round, repeat round
AMRAP(as many rounds as possible) Set timer for 15 min.
Do the following moves in order, rest 10 seconds in between, rest at end of round,then repeat round until timer is up.
15 squats
10 renegade rows (can go on knees)
12 alternating curtsy lunge
10 overhead tricep extension
10 single leg deadlift, both sides
12 Russian twists with press
do moves in order with 10 second rest between moves, then rest for 1 minute between rounds. Repeat 3-4 rounds or until timer is up.
12 Alt bent over row
12 Alt shoulder press
10 Plank to pike
12 Alt wood chops, kneeling
30 seconds work, 10 sec rest for each move
Squat up downs
Side crunches, both sides (15 seconds each side)
Half Kneeling single arm clean press (15 seconds for each side)
Glute bridge with march out
Wide bicep curl
Romanian deadlift
Triceps push ups
30 second rest, repeat rounds for 15 minute timer.
12 Bird dog crunch, each side
20 DB Russian twists
12 Straight leg side crunch, each side
20 Large flutter Kicks
Do each move in a row with 10 second rest between moves. At end of round take 1 minute rest, then start another round. Repeat until 15 min timer is up.
Side lying inner thigh leg raises (with arm reach)
Plank DB rotations
Leg lift with single DB row
Glute hold with wide to narrow press
Do each move for 30 seconds then 10 seconds rest between moves. End Round with 30 seconds-1 minute jumping jacks. Rest for 30 seconds-1 minute, then begin again until 15 minute timer is up.
Set timer for 15 minutes. Perform the following moves in order with 10 second break between moves. At the end of the each round, rest for 1 minute. Repeat for 4 rounds or until timer is up.
12 Leaning camels
12 Sumo squat with calf raise
20 alternating Curtsy lunges
10 SL glute bridge, each side