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.

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  • Week 9-12 | Day 2

    SUPERSET:

    3×15 DB Squats

    3×10 Around the Worlds

    SUPERSET

    3×12 Deadlifts

    3×12 Plank Pull through (6 pulls on each side)

    SUPERSET

    3×10 Bulgarian split squats, each side

    3×12 skull crushers

    the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging

  •

    Week 3 & 4 / Day 4

    Focus: Glute Burn + Upper Body Finish 

    Mobility 

    • Cossack Squat w Reach – 2x12 

    • Adductor Rockback – 2x12 

    Activation (Glute) 

    • B-Stance Hip Thrust – 2×15, each side 

    • Standing Band Kickback – 3×15 

    • Lateral Band Walks (low + wide) – 2×20

    Strength 

    • Arnold Press – 3×15

    • Neutral-Grip Lat Pulldown – 3x12 

    • High-to-Low Face Pull – 3×12 

    • Alternating Front Raise – 3×20 

    Core 

    • Single Arm Toe Tap w Reach – 3x12, each side 

    • C-Curve Roll Down w Hold – 3x10

  • Deep Core #2

    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

  • Week 5 & 6 / Day 1

    SUPERSET

    • 3×10 close stance staggered squat, each side 

    • 3×12 Wide bicep curl slow tempo 

    3× 12 Wide stance walking lunges (each step is 1 rep, can be done with two dumbbells or one barbell)

    3×12 Face pulls 

    4×10 Good morning v squat machine (or with a barbell)

    3×10 Reverse flys 

  •

    Day 3 | Week Two

    Welcome to the Strength Pilates Two Week Program! If you are doing it as a solo program, it is programmed for 4 days per week. For this program, you will want to focus on lighter weights using 3-5lb dumbbells.

    They are all total body workouts so feel free to pull out one and tack it onto a strength training week from the total body DB only program.

    The video has all the moves, reps, instructions if necessary, and at the end will tell you how many rounds I recommend. Turn on some music and enjoy moving your body!