monthly workout plan
These routines will start out gentle, emphasizing good technique and developing a good layer of strength to build upon throughout this month and in the coming months.
*Strong Mommas strongly recommends that you consult with your physician before beginning any exercise program or trying any of the workouts in this coaching program. Understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Strong Mommas/Dahlman Elite Training Systems from any and all claims or causes of action, known or unknown, arising out of Strong Mommas/Dahlman Elite Training System's negligence.
Click here to download your plan
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Instructions:
This workout program gives you 5 entirely different workouts to try. Don't worry, you don't need to do them all every week.
Your workouts will get harder throughout the month. This is called "progressive overload" and is the most effective method for you to become stronger and more fit. Week one will feel fairly easy and light, whereas week four will be pretty challenging. This is normal! When you finish your first week, be sure to move forward to the second week. Whatever you do, do not stall out on a particular week. Keep moving forward!
*For a more in-depth explanation of each individual exercise, visit the Strong Mommas YouTube page and search for that exercise.
- The two most important workouts to choose are Workout A and Workout B. Make sure you do these two every week.
- If you have time to do more than two workouts, then add in Workout C and then Workout D.
- If you'd like to do all 5 workouts, then also add in Workout E.
- It's ok to workout on consecutive days.
- Here is the optimal workout order based on how many days per week you'll workout:
- 2 Workouts per Week: A, B
- 3 Workouts per Week: A, B, C
- 4 Workouts per Week: A, B, D, C
- 5 Workout per Week: A, E, B, D, C
Your workouts will get harder throughout the month. This is called "progressive overload" and is the most effective method for you to become stronger and more fit. Week one will feel fairly easy and light, whereas week four will be pretty challenging. This is normal! When you finish your first week, be sure to move forward to the second week. Whatever you do, do not stall out on a particular week. Keep moving forward!
*For a more in-depth explanation of each individual exercise, visit the Strong Mommas YouTube page and search for that exercise.
These are the videos for the September workouts.
Quick tip: Print out the workout plan above, grab a pen, and take some notes while you watch the videos below.
Dynamic Warm-Up
Workout A - Top Priority
Workout B - Top Priority
Workout C - Mid Priority
Workout D - Mid Priority
Workout E - Low Priority (no video)
This workout is an interval-style workout. You can perform this routine running, cycling, rowing, or even burpees!
See all of the instructions on your workout program PDF.
See all of the instructions on your workout program PDF.
Cool Down - Foam Rolling |
Cool Down - Static Stretching |
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