Breakdowns for the Week of September 21

This week we have a lot of coaching, meditation and live sessions due to lock-downs and challenges that we will push through together. We are continuing with the cardio-Pilates format for September for the LAST time before we start the next Strength Challenge. Keep checkin in with the Live links and schedule.


Here's this week's plan:


Monday: Classical Pilates + Pilates #17 - Live

Tuesday: Daily #61 - Live

Wednesday: MSF #27

Thursday: Priendly Pilates and Daily #62

Friday: AMRAP + EMOM

Sunday: Daily #64





This week's breakdown is:


Monday: Classical Pilates Intermediate - Advance + Pilates #17 - Live


Tuesday: Daily #61 - Cardio and Core


HIIT 70-10:

  1. slo mo sprinters r

  2. slo mo sprinters l

  3. sumo 1/4 burpee

  4. rotating sprawl

  5. roll to stand to vertical leap m modified burpee only

  6. slo mo explosive burpee m modified pushups

  7. pistol squat or sl sit and stand r

  8. pistol squat or sl sit and stand l

  9. 3-2-1 bicycles m bird dog one side

x4


Wednesday: MSF #27


Thursday: Daily #62 - Cardio and Priendly Pilates (advanced people, I recommend you join me for both)


Set your timers on Tabata (8 rounds of 20-10) SPEED!!!!!!!!!!!


Tabata 1:

  1. high knees

  2. tuck jump

  3. butt kicks

  4. double butt kicks

Tabata 2:

  1. cross 1/4 burpee

  2. 1/4 burpee

  3. sprawl

  4. sprinters (1st round r 2nd round l)

Tabata 3:

  1. sl burpee l

  2. sl burpee r

  3. sl 1/4 burpee l

  4. sl 1/4 burpee r

Tabata 4:

  1. air squat

  2. wall squat

  3. long jump and high knees back

  4. side t side jump squat


Friday: Daily #63 - Core and Cardio


AMRAP 20

  1. 20 low sit and stand

  2. 20 forearms sliding jackknife

  3. 15 sumo pulse jumps

  4. 10 sl side plank rotation r

  5. 10 sl side plank rotation l

EMOM 9

  1. 5 wall walk ups and pushup

  2. 10 pushups

  3. 15 1/2 burpees

Saturday: ACTIVE R E S T
























Sunday: Daily #64 - Cardio Prep for BSC 2.0


Set your timers for 60-10 once through optional - rope

  1. rope

  2. rope

  3. rope

  4. climbers

  5. climbers

  6. 5 1/4 burpees and 1 explosive sprawl

  7. rope

  8. rope

  9. rope

  10. scissors

  11. scissors

  12. 5 jumping jacks and 10 drunken chickens




PREP WEEK - Let's do this!! xoxoxo, Di





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