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 3 rounds of Set 1, then 3 rounds of Set 2. Rest 10-15 seconds between each move and 1-2 minutes between sets.
SET 1:
12 Lying Leg Lifts, each side
10 plank up downs (each “up and down” is one rep)
12 wood chop crunch, each side (keep belly button pulled into spine)
SET 2:
12 Reverse Lunges with Knee Drive, each side
20 Swimmers
20 Bicycle Kickouts
Perform the following moves in a superset. Each superset, you will do the two moves directly after the other, then rest. You will complete 2-3 rounds of each superset then move onto the next one. Rest 30 seconds - 1 minute between rounds and the same between supersets.
SUPERSET:
15 glute bridges
12 alternating dead bugs
SUPERSET:
15 Tempo Squats
12 Plank Shoulder Taps
SUPERSET:
12 Lateral Lunges (alternating)
10 Side Lying Tricep Dips
Perform all moves in order below to complete 3-5 rounds. Rest 10-15 seconds between moves and 1 minute between rounds.
15 single leg Romanian dead lifts, each side
10 glute bridge walk outs
20 Alternate lying leg extension
10 Donkey Kick to Fire Hydrant, each side (1 rep = a donkey kick AND fire hydrant)
12 Bulgarian split squat, each side
12 slow bicycle crunch
Perform 2-3 rounds of the mobility moves. Then move onto the cardio set and perform 4-5 rounds with a 1 -2 minute rest between rounds.
MOBILITY:
10 Cat Cow
3 spiderman twists, each side
5 inchworm walk out to cobra
CARDIO:
15 jump squats
20 mountain climbers
10 skaters
6 sprinters, each side
Perform the following moves in order. Rest 10 to 15 seconds between moves and one minute between rounds. Perform 4 to 5 rounds total.
15 b stance squats, each side
12 bird dog hold and lift, each side
20 plank hip dips
12 rainbow kicks, each side
5 five second reverse plank holds
Perform each move in order as listed below. Rest 10-20 seconds between moves and 1 minute between rounds. Perform 4-5 rounds.
12 single leg glute bridge, each side
6 inchworms
12 leaning camels — use your core and quads to pull you up, keep back straight and core pulled in
12 side lying V leg lowers (modifications shown)
10 knee to knee plank drive, each side
Complete each move in order as written below. Rest for 10-15 seconds between moves and 30 sec-1 minute between rounds. Perform 3-5 rounds.
16 Sumo Squat Sequence (1 rep = 1 squat or lunge)
10-12 Plank Sitbacks
15 kneeling bicep curl to overhead press (1 rep= bicep curl + overhead press)
15 good mornings
20 oblique cross pulse hold, each side
Perform the moves in order as written. Rest 10-15 seconds between moves and 30 sec - 1 min between rounds. Perform 3-5 rounds.
15-20 Frog Pumps
20 Bear Crawl Knee Tap
15 Curtsy Lunge Pulse, each side
10 Side plank squat reach, each side — modification option: lay on side on elbow with hip on ground, lift top leg up and return to ground
12 clamshells, each side
12 glute circles, each side
Part 1: Mobility — Perform 3 rounds
20 second deep squat hold — sit into heels keeping core pulled in and rock slightly
6 Lying hip openers, each side
10 thread the needles, each side
Part 2: Cardio — perform 4 rounds. Rest 10-15 seconds between moves and 1 minute between rounds
10 lunge knee drives, each side
20-30 jumping jacks
10 half burpees with step back
20 spider man climbers