Workout Week 1

This week we are going to focus on a beginner friendly workout. We are going to cater to those individuals who need to work on their stability/ mobility base. So our two training components highlighted will be our Postural kinetic chain stability and kinetic chain mobility.
Kinetic means body weight, so all our workouts will only involve the weight of our own body. Everything this week will be your bread and butter, the basic moves of fitness. So who is ready to get started?

Monday
warm up, 5 minutes of movement
3 sets of 16 body weight squats

make sure to go down and up slow and controlled. You want to move around 2 counts up and 3-4 counts down.
3 sets of 16 calf raises

The same rules apply, go slow. If having both legs together is too easy, try doing one leg at a time.
3 sets of 32 hamstring/ glute lifts
(start with your back and butt flat on the ground, knees bent and feet on the floor, then lift up and squeeze you butt, pressing your hips up)

You need to really squeeze on this one, focus on the backside of your legs as well as your breathing (breath in as you raise and out as you lower)
-REPEAT AS NECESSARY-

Tuesday
warm up, 5 minutes of movement
 3 sets of 8 push ups
(TRADITIONAL)
 (MODIFIED EASY)
Remember to breath out on the contract and in on the release)
3 sets of 8 body weight dips

You can modify this  one by using a chair or step in you house and keeping your feet out away from your body on the floor

The easiest and most common way to get your biceps requires you to get some light to medium weighs
3 sets of 16 bicep curls

-REPEAT AS NECESSARY-

Wednesday
warm up, 5 minutes of movement
3 sets of 1 minute planks

Do not hold your breath and remember to keep your butt down and spine in line
3 sets of 16 Superman's (back extensions)

If this hurts you neck DO NOT push through the pain. Seek advice from a personal trainer or doctor.
3 sets of 16 oblique crunches each side

Keep your belly to spine and pretend that you are a 2D figure. you can only move up and down.
-REPEAT AS NECESSARY-

Thursday
warm up, 5 minutes of movement
3 sets of 16 sumo squats

Keep your toes out and do not lock your legs at the top
3 sets of 16 no weight dead lifts

Now remember, we are not using weights yet. Just lean forward and keep your legs straight but not locked. Then squeeze you backside as much as you can as you raise up to standing.
3 sets of 1 minute shin taps

Now we don't have a picture of the workout. Above is your target muscle instead. You are going to lay on your back with your feet up in the air. It is ok to have your knees slightly bent or against a wall. The point is to get the legs up. Then you are simply going to tap your feet in the air as quick as you can as if you are tapping you toes to a song. Do this as quickly as you can for one minute then shake them out and repeat twice more.
-REPEAT AS NECESSARY-

Friday
warm up, 5 minutes of movement
9 minutes of arm waves

In the first minute rotate your arm forward quickly as you can in circles about the size  of a grapefruit. In the second minute rotate backwards. In your third minute begin to rotate not only the arms but the shoulders will roll as well as if you are turning a big handle, then rotate backwards for your fourth minute. In our fifth minute you are going to flex your arms and make a flapping motion as if you are trying to take flight. (as silly as if feels it is so good for you) In your sixth minute  you are going to raise your arms up slightly flexed and bend and press up like you are trying to lift up the word over and over quickly. In your seventh minute make figure eights to the side (similar to the top photo) In the eighth minute you will do your figure eights vertically. Then finally the finale minute you will just hold your arms out straight for a whole minute (if you can!)
3 sets of 16 superman arm presses

remember our superman position? Now grab some light weights and take you hands all the way behind your body and raise up (note: picture has arms out to the sides, you will keep your arms behind you and your legs down)
3 sets of 8 Australian push ups

You can have your knees bent or straight, but you will be pushing against a table, wall or step.
-REPEAT AS NECESSARY-

Saturday
Warm up, 5 minutes of movement
3 sets of 16 leg up crunches

Remember to breath in as you go down and out as you lift up. Keep it slow, the slower the better.
3 sets of 1 minute bicycle

Lift up your body and pedal your feet as if you are riding a bike. For extra spice you can rotate the body and touch opposite elbow (should feel more like reaching a shoulder) to the knee
3 sets of 1 minute reverse plank

note, photo has fingers facing back, try it with fingers facing your feet.
-REPEAT AS NECESSARY-

Ok
HAVE A GREAT WEEK!