WEEK ONE

Begin to understand how the body performs and which weight selections are right for each exercise. Keeping in mind the importance of mind body connection. Always aim for perfect form before adding or increasing weight. Progression happens when the movement improves.   

WARM UP: 5 MINS OF CORE 

10 rounds of 5 reps each

DAY ONE

​WARM UP

  • Single leg raises 

  • Leg raise

  • Flutter kicks

  • Hollow hold with rock-optional

WOD (workout of the day)

  • Bulgarian split squat left leg

  • Bulgarian split squat right leg

  • (B) 3 Side shuffle plank burpee with squat jump transitioning from plank to squat jump. 

  • Thruster    

  • Army crawl with half burpee

  • Push-up switching legs

WOD: 40 seconds of work 20 seconds rest.  Rest a full 1 min after each round.  Equipment needed are Dumbbells and Band.  

WARM UP: 5 MINS OF CORE 

10 rounds of 20 reps each

DAY TWO

​WARM UP

  • Plank side to side sliders

  • Bridge pose knee tucks 

  • Twisting mountain climbers

WOD

  • Single arm roll out with pushup alternating sides

  • Side lunge slider with or without db

  • RDL, clean, back lunge with sliders

  • Man-maker with thruster 

WOD: 10 reps 4 rounds. Equipment needed are DBs and sliders 

WARM UP: 5 MINS

50 seconds on 10 rest

DAY THREE

WARMUP

  • Plank mountain climbers with sliders

  • Plank twist mountain climbers with sliders

  • Thread the needle

WOD 

  • Row Thruster

  • Boat pose single arm press alt with sit-up

  • Back lunge opposing arm raise with half moon

  • Burpee with close grip push-up 

WOD: DB complex 10 reps for each complex 4-5 rounds.  Equipment needed are DBs or KBs

WARM UP: 5 MINS OF CORE 

5 reps 5 sets

DAY FOUR

​WARM UP

  • Single arm v-up

  • Single arm v-up

  • V-ups

  • Hollow hold rocker 

WOD 

  • Thrusters

  • Bent over row

  • Pushups

  • 20 Walking lunges 

WOD: Back to Basics of 4 sets 15 reps. 2 DBs moderate to heavy

WARM UP: 5 MINS OF CORE 

10 reps/no rest for 5 rounds

DAY FIVE

WARMUP​

  • Bridge plank core twists

  • Bridge plank dolphin

  • 20-Bridge plank MC

WOD 

  • 10 each leg: Staggered stance Deadlift

  • 10 Chin ups or pull-ups

  • Pushup with side reach slider 5 each side

  • 8 each leg or 20 both legs Pistol squat 

WOD: 5 rounds. Equipment needed are DBs and Band 

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