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levelup workouts

Free workouts to add to your #LevelUp lean muscle building programs!

In all of my videos, I break down these exercises for the BEGINNER, INTERMEDIATE and the ADVANCED. I also include how to do these exercises with BODYWEIGHT, a DUMBBELL and a KETTLEBELL. These are the types of customized programs I provide for my 1:1 coaching clients in my #LevelUP program; a lean muscle building program for women.

Here is today’s workout: Complete 4 rounds for time
1 minute plank
20 total (10 per leg) front rack lunges
15 push ups
10 swings
20 wall balls

Here is today’s workout: 5 rounds for time + 2 burpees every minute
25 KB swings
15 box jumps
10 pull ups

Set timer for at least 5 to 15 minutes depending on how much time you have. Spend 30-seconds on each area, per side and repeat until the timer goes off. Find tender spots and hold tension in that spot for at least 30-seconds. Do not spend the entire 30-seconds rolling the area back and forth; rather, find a point of tension, apply as much pressure to that spot as tolerable and hold for 30-seconds then move on and find a new spot. Continue that pattern for the entire time allotted.

I show YOU how to do this with only body weight, dumbbells or 1 kettlebell. 

Here is today’s workout: Complete 4 rounds for time
Push Press x 10 reps
OH Squat x 10 reps
Thruster x 10 reps
Front Squat x 10 reps

In today’s WOD (#4) for this month, I show you how to do this for ALL levels and with Body Weight only, a Kettlebell or a Dumbbell!

Here is today’s workout: Complete 3 rounds for time
Deadlift 10 reps
Cleans or Hustlers 10 reps
Rows 10 reps
Mountain Climbers :45 seconds

I demo for ALL levels with KB, DBS or Body weight! 

30 push ups “buy in” then 
6 rounds of:
15 OH PRESS 
15 FRONT RAISE 
1 minute sprint (run, bike, mountain climbers, burpees, jumping jacks, etc…)
30 push ups “cash out”

Today’s 10 minute AMRAP finisher! Hit you Chest, Triceps and Shoulders with this great burn.

Set timer for 10 minutes and repeat the following for As Many Rounds As Possible (AMRAP) only resting when needed.

10 chest press
10 close grip push ups
10 chest flys
10 skull crushers

HAVE FUN!

Warm up and cool down using my October 2020 flow. Set your timer for 5-10 minutes depending on how your body feels and how much time you need to warm up or wind down. Go by feeling with slow and controlled movement using your breath, staying in each pose as long as your body needs. Enjoy! xoLA

Inchworm to plank x 1 rep
Plank to Downward Facing Dog x 3 reps
Downward Facing Dog to Child’s Pose x 3 reps
Cat to Cow x 3 reps
Thread the Needle right side then left side x 3 reps
Cat to Cow x 3 reps
3 Legged Dog alternating right leg then left leg x 3 reps per leg
Downward Facing Dog alternating Hand Lifts x 3 reps per hand
3 Legged Dog with Hip Opener right leg then left leg x 1 rep per
Forward Fold with Rag Doll x 3 reps per side
Mountain Pose

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