5-week (Vincy 2019)

5-weeks of Road Ready Fitness (Minimal Equipment) as prep for Vincy Mas 2019.

Week 1

  • Squats
  • Push-Ups
  • Dips
  • Ins & Outs
  • High Knee / Toe Taps
  • Single Leg Lunges
  • Pelvic Thrusts
  • Single Leg Side Lunge
  • Single Leg Hip Thrust
  • Calf Raises
  • Upright Rows
  • Standing Side Crunchs
  • Full Sit-Ups

Each exercise can be completed for 1 minute with 20-30 seconds in between for a total of 2-3 rounds.

Week 2

  • Switch Lunge + Squat
  • Inch Worm + Shoulder Tap
  • Russian Twist + Alternate Knee Tuck
  • Squat + Twist
  • Squat + Alternate Side Kick
  • Half Burpee + Squat Hold
  • Core Pike Circles

Week 3: Bumpa

This week we focus on the waistline & bumpa

  • Lying Pelvic Thrusts
  • Kneeling Pelvic Thrusts
  • Deep Half Squat to Calf Raise
  • Table Top Knee to Elbow
  • Reverse Plank Alternating Kicks
  • Plank Swivel
  • Plank Hold
  • Plank Up Downs
  • Alternating Pikes
  • Side Plank Hip Dips
  • Hip Rock & Raise
  • Low Corkscrew Rotations

Set a clock and complete 45 seconds of each exercise with 15 seconds in between for 12 min sets with 1 minute break in between.  Complete 3 rounds to total a 40 minute workout.

Week 4 – Full Body Blast

  • Prone Leg Raises
  • Donkey Kicks
  • Fire Hydrants
  • Pelvic Thrusts
  • Single Leg Pelvic Thrust
  • Leg Curl Heel Sliders
  • Wide to Narrow Sumo Squats
  • Curtsy Lunges
  • Kneeling Get ups
  • Lateral Side Lunges
  • Bicycle Crunches
  • Side Crunches
  • Scissor Kicks

45 seconds on and 5 seconds in between each exercise for 2-3 rounds.

Week 5

  • Push-Up + Knee Tuck + Cross Over
  • Reverse Plank + Hip Thrust + Alternating Kicks
  • Downward Dog Leg Lift + Knee Tuck
  • Prone Single Leg Raises
  • Single Leg V – UP
  • Lateral Leg Scissors
  • Lying Leg Extensions
  • Lying Alternating Leg Extension + Knee Tuck

Complete 3 sets of 20 reps for each exercise.