Life by Daily Burn

Train Like an Athlete with This 30-Day Plan

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If you put all the fundamentals of fitness — strength, speed, power, mobility, agility and coordination — into one beefed up package, you’d get one seriously next-level athlete. But each of these attributes help make everyday life easier, even if you don’t reach elite status.

That’s why we created a 30-day athlete training plan so you can dominate in all areas. Designed by Christi Marraccini, a certified personal trainer and instructor at Tone House in New York City, it taps into the studio’s number one goal: unleashing your inner athlete. “Training like an athlete will improve speed, movement efficiency and power,” says Marraccini. “It provides you with a way to push yourself in each workout and challenge yourself to do better the next time.” Because what athlete lost a game and then gave up the sport?

Whether you’re eager to get back on the court or the field, or simply want to enhance your fitness performance so you’re healthier and happier, you’ll end this one-month plan feeling like a winner. And to guarantee a first-place finish: just keep moving forward.

RELATED: The Easiest 10K Training Plan Ever

What Training Like an Athlete Is All About

This 30-day plan includes a mix of everything from running to strength training to recovery. “The program will provide you with the tools you need to you react to any situation,” says Marraccini. If you’re actually playing a sport, just carrying some groceries or trying to dodge tourists in Times Square, you’ll get equipped with the power and agility skills you need to trample any challenge, plus the strength to conquer whatever life throws your way.

Better yet, you can scale the program to fit your fitness level. “It allows you to make exercises more challenging, as well as easier if needed,” Marraccini says. “You are also able to see how you progressed, whether that’s by counting reps or an increase in weight. It caters to anyone — regardless of athletic ability.”

The Right Way to Kick Off Your 30-Day Training Plan

Of course, we can’t just jump right into each workout. Like any smart athlete, each day you’ll begin with a warm-up routine to get your body ready to rock the workout, injury-free. For that, Marraccini created two different warm-up routines.

On Monday, Wednesday, Friday and Saturday (your more cardio-heavy days), complete one minute each of high knees, lateral shuffles, jumping jacks and mountain climbers — with a 30-second round of burpees between each of these exercises. Sounds like a little more than a warm-up, right? But the key is to take it slow if you need to and focus on form. This will prep you for your conditioning days when you really rev your heart rate.

On Tuesday, Thursday and Sunday, perform these seven stretches for at least 3 reps, holding each one for no more than 3-5 seconds.

  1. Inchworm to Push-Up to World’s Greatest Stretch: Start standing and with legs straight, reach down to touch the floor. Walk your hands out to a plank position. Perform one push-up. Step one foot up to the outside of your hands. Bring the same hand off the floor, reach back toward your foot underneath you, then rotate to that side, bringing your arm straight up to the sky. Step your foot back to a plank, walk your hands back to your feet and stand up. Repeat from the top, moving your other foot and arm after the push-up.
  2. Single Leg Hip Extension: Lying on your back, plant your feet flat on the floor, knees bent. Arms should be down by your sides, palms on the floor. Extend one leg straight up toward the ceiling. Lift your hips up toward the ceiling, squeezing your glutes. Lower back down and repeat. Then switch sides.
  3. Bodyweight Squats: Start standing with feet hip-width apart. Lower your hips down and back, keeping your chest up and weight in your heels. Bring your arms up to chest height as you lower down. Stand back up and repeat.
  4. Cat and Cow: On your hands and knees, round your spine and tuck your pelvis under, bringing your belly button up toward the ceiling and tucking your chin. Flow through to arch your spine, looking up toward the ceiling and pushing your belly button back toward the floor. Continue alternating between the two poses.
  5. T-Spine Rotation: Lying on your side, bend your top knee 90 degrees and place it on the floor in front of you. Place your bottom hand on your knee. Lift your head slightly off the ground. Straighten your top arm out in front of you and moving in a rainbow-like motion, sweep that top arm over your head to reach the floor on the other side. Return it back overhead to the start position. Repeat, and then switch sides.
  6. Upper Body Wall Slides: With your back against a wall, lower down so your knees are bent 90 degrees, like you’re sitting on a chair. Place your forearms and elbows against the wall, elbows bent 90 degrees. Sweep your arms overhead to touch above your head. Then lower then back down, stopping at the 90-degree bend in your elbows. Repeat.

Now that you’re raring to go, it’s time to get strong, powerful and speedy. Day one starts with Monday’s lower body conditioning workout.

The Workouts

WEEK 1 WEEK 2 WEEK 3 WEEK 4
Monday Monday Monday Monday
Tuesday Tuesday Tuesday Tuesday
Wednesday Wednesday Wednesday Wednesday
Thursday Thursday Thursday Thursday
Friday Friday Friday Friday
Saturday Saturday Saturday Saturday
Sunday Sunday Sunday Sunday

 

Monday’s Lower Body Workout Line-Up

Monday Week 1 Plan

Target your thighs, glutes, hamstrings and more with this workout. But first, find your stride as you speed through some sprint intervals.

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 15-Second Sprint*
2. 45-Second Rest

*You want to reach about and 8 or 9 on your level of perceived exertion during the sprint (translation: you should be breathing heavy!).

RELATED: Why I Started Running — And Never Stopped

CIRCUIT 2 (Jumps)

This circuit might involve just one move, but that’s a certainly enough of a challenge. Make sure to count your reps, so you can beat that number next week.

1. 1-Minute Knee Tucks

How to: Start standing with feet hip-width apart (a). Jump straight up, tucking your knees into your chest as you catch some air (b). Land softly back down, with knees slightly bent (c). Repeat.  

RELATED: Got 30 Minutes? The Ultimate HIIT Jump Rope Workout

CIRCUIT 3 (Run & Plyo)

Tackle three exercises for time in this second circuit, which starts with a sprint. Take a rest when you need it, especially when you finish the sequence. Repeat all three moves from the top for a second round.

1. 20-Second Sprint

 2. 40-Second Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot forward and then the other. You want to move at a switch pace and use the power of your glutes to move forward (b). 

3. 1-Minute Walking Lunges

How to: Start standing and step one foot out in front of you as you lower down, hitting a 90-degree angle with both knees. Shoulders should stay over your hips as you drop straight down (a). Step the back leg up and forward to hit a lunge on the opposite leg (b). Continue alternating as you walk forward.

CIRCUIT 3 (Plank)

1. 1-Minute Plank Hold

How to: Get in a forearm plank position, elbows under your shoulders and hips up so you’re in a straight line from shoulders to ankles (a). Hold for 60 seconds, then take a break and repeat for 2-3 rounds.

RELATED: 5 Power Lunges for Killer Glutes

 

Monday Week 2 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 30-Second Sprint
2. 30-Second Rest

RELATED: The Most Popular Running Routes in All 50 States

CIRCUIT 2 (Jumps)

1. 1-minute Knee Tucks
See week #1 for the how-to and try to beat your last round of reps.

RELATED: 5 Sports-Inspired Drills That Totally Count as Cardio

CIRCUIT 3 (Bands and Plyos)

In this eight-move circuit, you’ll get more plyometrics (aka explosive exercises), while mixing in some resistance band work. Place the band just below your knees to really feel the burn in your backside.

1. 1-Minute Plyo Knee-Up

How to: Start standing (a). Step back and come down to your knees, one leg at a time (b). Sit back slightly and then, using your abs and hips, explode up to a squat position (c). Stand up and repeat.

Trainer tip: If you can’t quite make it to the top, step back up, one foot at a time.

2. Band Walks

How to: With a resistance band around your calves and feet hip-width apart, lower down into a shallow squat. Keep your chest up (a). Start walking forward, 12 steps each side (b). Then walk it backward, 12 steps each side.

3. 1-Minute Ski Jumps

How to: Start standing with feet together (a). Lower down into a shallow squat, bringing your hands in front of you (b). Explode up as you jump to the side (c). Land softly on your heels, with knees bent (d). Explode back up and jump to the other side (d). Continue alternating.

4. 1-Minute Band Walks

5. 1-Minute Plyo Knee-Up

6. 1-Minute Band Walks

7. 1-Minute Burpees

How to: Start standing, then drop your hands to the floor and jump your feet back to a plank position (a). Drop your chest all the way to the ground and push yourself back up (b). Jump your feet back up to your hands (c). Jump up into the air and pull your knees into your chest for a tuck jump (d). Land softly back down and repeat.

8. 1-Minute Band Walks

RELATED: 5 Badass Resistance Band Exercises for Total-Body Strength

CIRCUIT 4 (Plank)

1. 1-Minute Plank Hold

RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout

 

Monday Week 3 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 45-Second Sprint
2. 15-Second Rest

RELATED: Step Up Your Running Game with This Stair Workout 

CIRCUIT 2 (Jumps)

1. 1-minute Knee Tucks
See week #1 for the how-to and try to beat your last round of reps.

RELATED: Jump In! Your Calorie-Blasting Trampoline Workout

CIRCUIT 3 (TRX)

No suspension system at your gym? You can easily gain the same strength benefits by using bodyweight only, picking up some dumbbells or opting for an un-looped resistance band.

1. 1-Minute Pistol Squat

How to: Start standing, facing the TRX. Grab a handle in each hand, palms facing each other. Stand only on your left leg, slight bend in the knee. Keep right leg placed slightly out in front of you (a). Lower down into a squat on your left leg, keeping your knee behind your toe and trying to get your hips below your knee. Your right leg hangs parallel to the floor (b). Stand back up and repeat (c). Then switch sides.

Trainer tip: Doing this with bodyweight only? Try sitting down onto a bench or chair behind you, then work your way up to getting low.

2. 1-Minute Reverse Lunge with Knee Drive (Right Side)

How to: Facing away from the TRX, place one foot in the handle (knee bent) and step out with the other so your hips are stacked over your ankle (a). Lower down into a lunge with the standing leg, knee bent 90 degrees. The back leg drives backward, as your leg straightens (b). Drive through your front heel to explode upward, as your back leg comes forward, knee toward chest. Hop at the top (c). Lower back into a lunge and repeat (d).

3. 1-Minute Single Leg Drop Down

How to: Facing away from the TRX, place one foot in the handle (knee bent) and step out with the other so your hips are stacked over your ankle (a). Keeping your foot in the strap, place hands on the ground and jump your standing foot back into a plank (b). Drop your chest to the floor (c). Push back up, bringing your standing leg forward and coming back up to stand (d). Repeat, then switch sides.

4. 1-Minute Reverse Lunge with Knee Drive (Left Side)
See #2, but perform on your other leg.

5. 1-Minute Squat Jumps

How to: Start standing with feet hip-width apart, holding both TRX handles with palms facing each other (a). Lower down into a squat (b). Quickly explode up, pushing off your toes (c). Lower softly back down and repeat.

CIRCUIT 4 (Plank)

1. 1-Minute Plank Hold

RELATED: The Strength Training Workout Every Runner Needs

 

Monday Week 4 Plan

Your final week of training like an athlete calls for full one-minute sprint intervals. Get ready to set new records after your warm-up. Then tackle your last lower-body routine.

CIRCUIT 1 (Intervals), Repeat for 5 rounds 

1. 1-Minute Sprint
2. 10-Second Rest

RELATED: Design Your Own HIIT Workout with This Perfect Formula

CIRCUIT 2 (Core Work)

1. 1-Minute Knee Tucks
See week #1 for the how-to and try to beat your last round of reps.

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

CIRCUIT 3 (Plyo Power), Repeat for 2 rounds

1. 20 Reps Swings

How to: Holding one dumbbell at the end with both hands, stand with feet a little wider than hip-width apart. Arms should be down in front of you (a). Maintaining a flat back, hinge forward on an inhale to bring the weight between your legs. Bend your knees slightly (b). Using the power of your glutes and hamstrings, thrust your hips forward to bring the weight up to shoulder height (c). Control the weight back down and repeat.

2. 30-Second Sprint

3. 1-Minute Mountain Climbers

How to: Start in a high plank position, shoulders over your wrists and body in a straight line from shoulders to ankles (a). Drive one knee in toward your chest, then straighten it back and down into a plank (b). Repeat with the opposite leg and continue alternating.

Trainer Tip: Marraccini is using gliders for an added challenge, but if you want to turn it down a notch, skip the sliding surface. Or if you want to turn the burn even more, take your climbers to the TRX.

RELATED: Trainers Tackle the 8 Most Common Workout Questions

CIRCUIT 4 (Plank)

1. 1-Minute Plank Hold 

All About Total-Body Strength Training on Tuesdays

When you’re done warming up, it’s time to grab some weights. Opt for dumbbells that feel heavy, but won’t wreck your form. You want to feel fatigued by the time you reach your last designated rep. And remember, to truly progress through this plan and get stronger, you’ll want to grab heavier weights each week. (Need more details on finding the right weight? Check out this strength training guide for beginners.)

Tuesday Weekly Workout Plan

CIRCUIT 1 (Upper and Lower Body)

Week 1: Repeat both the squat and the press for 10-12 reps each and 3-4 rounds. Then, for Week 2: Pick up heavier weights, repeat for 8-10 reps and 3-4 rounds. Week 3: Grab the next heavy set of dumbbells and do 6-8 reps and 3-4 rounds. Finally for Week 4: Snag that PR-breaking pair of dumbbells and perform 4-6 reps and 3-4 rounds.

1. Weighted Squat

How to: Start standing with feet hip-width apart. Hold a pair of dumbbells in a racked position (elbows bent, weight at your shoulders) (a). Lower your hips down and back, keeping your chest up. Aim to get your hips below your knees and keep your weight in your heels (b). Stand back up and repeat.

2. Floor Press

How to: Lie on your back, knees bent and feet planted on the floor (a). Holding two dumbbells, palms facing away from you, start with arms straight with dumbbells over shoulders (b). Slowly lower the weights to the ground, bending the elbows to a 90-degree angle (c). Push the weights back overhead (d). Repeat.

RELATED: Dumbbell Workout: 5 Moves, 1 Full-Body Burn

CIRCUIT 2 (Combo Moves), each week, add another round to this circuit

1. 1-Minute Dumbbell Thrusters

How to: Start standing with feet hip-width apart, holding a dumbbell in each hand at racked position (a). Drop your hips down and back into a shallow squat (b). As you stand up, press the dumbbells overhead. You should use the power of your legs to drive the weights up (c). Bring the weight back to your shoulders and repeat.

2. 1-Minute Reverse Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot backward and then the other. You want to move at a swift pace and use the power of your legs to move backward, keeping your core engaged (b).

3. 1-Minute Sprint

RELATED: Can HIIT Give You the Same High as Running?

CIRCUIT 3 (Core Work), repeat for 2-3 rounds

1. 1-Minute Out & Ups

How to: Lying on your back with legs extended, place your hands under your low back for support (a). Lift your legs slightly off the floor, with your lower back staying in contact with your hands and/or the floor. Push your belly button toward the floor to make that happen (b). Pull your knees in toward your chest (c). Straight them back out in front of you, keeping them just a few inches off the floor (d). Repeat. 

2. 1-Minute Plank Walks

How to: Start in a high plank position, elbows extended and shoulders over wrists (a). Starting with your left arm, lower down to your forearm, then lower your right forearm (b). Then, push back up to a high plank, placing your left palm on the ground first, then your right (c). Repeat, alternating which arm you start with.

Wednesdays’ Upper Body Strength and Conditioning Plan

Like Monday’s workout, you’ll start your Wednesday with the warm-up and then step right straight into some sprints. Once you get your heart pumping, you’ll move on to building muscle in your upper body. Get ready to flex!

Wednesday Week 1 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 15-Second Sprint
2. 45-Second Res

*You want to reach about and 8 or 9 on your level of perceived exertion during the sprint (translation: you should be breathing heavy!).

RELATED: HIIT It Hard with These 25 Workouts and Tips

CIRCUIT 2 (TRX) 

If you don’t have a suspension system, don’t fret. You can easily crank out the first four moves with dumbbells or a resistance band. For the final two, you just need your feet on a sliding surface, say, a towel on your kitchen floor or like Marraccini is using, opt for gliders.

1. 1-Minute TRX Mid Row

How to: Holding a handle of the TRX in each hand, palms facing each other, walk your feet forward to hit a reverse plank. Abs should stay tight through the entire exercise (a). Use your back muscles to pull your elbows back and body forward, keeping your body in a straight line. Elbows should stay in close to your sides (b). Slowly lower back down (c). Repeat.

2. 1-Minute High Row

How to: Holding the handle of a TRX in each hand, palms facing the floor, walk your feet forward to hit a reverse plank. Abs should stay tight through the entire exercise (a). Keeping your elbows high, pull yourself up until your wrists are about in line with your shoulders (b). Slowly lower back down (c). Repeat.

3. 1-Minute Bicep Curls

How to: Holding the handle of a TRX in each hand, palms facing toward the ceiling, walk your feet forward to hit a reverse plank. Abs should stay tight through the entire exercise (a). Keeping your elbows in line with shoulders, bend them as you bring your hands toward your forehead to perform a curl (b). Slowly lower back to the start (c). Repeat.

4. 1-Minute Triceps Extension

How to: Holding the handle of a TRX in each hand, palms facing the floor, come to the other side of the TRX (facing away from the hook). Walk your feet back to hit a regular plank-like position. Abs should stay tight through the entire exercise (a). Keeping your elbows in line with shoulders, bend them as you lower down, bringing your hands toward your forehead. Your body should remain in one straight line (b). Slowly push back up to the start (c). Repeat.

5. 1-Minute Push-Ups with Knee Tucks

How to: With your toes on gliders or a towel, get into a high plank position, shoulders over wrists and body in a straight line from shoulders to ankles (a). Perform on triceps push-up (b). At the top of the plank, pull your knees in toward your chest, then straighten them back out behind you (c). Repeat.

6. 1-Minute Body Saw to Pike

How to: With your toes on gliders or a towel, get into a forearm plank position, shoulders over elbows and body in a straight line from shoulders to ankles (a). Push off your toes to move your body forward, shoulders coming behind elbows (b). As your push yourself forward again, come up into a high plank position (c). Then, using your abs, pull your hips up to hit a pike, legs straight (d). Push your feet back and hips down, returning to your forearm plank as you go (e). Repeat.

RELATED: 3 Plyometric Moves That Turn Up the Burn

CIRCUIT 3 (Core Work)

1. 1-Minute Standing Resistance Trunk Twist, repeat for 2-3 rounds

How to: Standing with your side to the band’s anchor, feet hip-width apart and slight bend in the knees. Grab both end of the band with both hands in front of your waist, slight bend in the elbows. You should be far enough away from the anchor that you feel resistance in keeping the handles in front of you (a). Engaging your abs, pull the band to your opposite, away from the anchor (b). Return back to neutral and repeat.

RELATED: The Ab Moves You Aren’t Doing (But Should!)

 

Wednesday Week 2 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 30-Second Sprint
2. 30-Second Rest

RELATED: 6 Killer Cardio Workouts That Don’t Involve Running

CIRCUIT 2 (Resistance Bands)

Anchor a resistance band to a chair or door for these moves. If you don’t have one, dumbbells work, too.

1. 1-Minute Chest Press

How to: Start standing facing away from the band’s anchor, with your feet staggered (you’ll switch at the 30-second mark). Hold one end of the band in each hand and lean slightly forward, front leg bent (a). Keeping your abs tight, push your arms straight up, close to your ears (b). Bend your elbows again and return them to your sides, with control (c). Repeat.

2. 1-Minute Push-Up Alt Arm Raise

How to: Face away from the band’s anchor. Holding the end of the band with each hand, get into a high plank position, shoulders over wrist and body in a straight line (a). Perform one push-up (b). When you reach the top, raise one arm straight by your eat (elbow straight) (c). Repeat from the top, this time switching arms (d). Continue alternating.

3. 1-Minute Row

How to: Facing the band’s anchor, grab one end in each hand, palms facing each other and elbows extended. Stand with feet hip-width apart and sit down into a shallow squat, chest up and shoulders back (a). Keeping your elbows in close to your sides, pull the band back until your hands are in line with your ribs (b). Slowly return then straight out in front of you (c). Repeat.

4. 1-Minute Triceps Kickback

How to: Facing the band’s anchor, start standing with feet hip-width apart, slight bend in your knees. Bend over at the hips with a flat back, shoulders back. Grab one end of the band in each hand, palms facing each other and elbows bent by your sides (a). Maintaining a flat back and neutral pelvis, pull the band back as your straighten your arms behind you (b). Return to start and repeat. 

5. 1-Minute Y to I

How to: Start standing facing the band’s anchor, feet hip-width apart and slight bend in the knees. Grab the end of the band in each hand, palms facing you and arms straight down by your sides (a). Keep your abs tight and spine neutral as you extend your arms straight overhead into an I shape (b). Lower them back down (c). Lift your arms overhead again, this time bringing them slightly out to the sides to form a Y shape (d). Return back down and repeat.

RELATED: 5 No-Equipment Back Exercises You Need in Your Life

CIRCUIT 3 (Core Work), repeat for 2-3 rounds

1. 1-Minute Standing Resistance Trunk Twist

RELATED: 6 Easy Ways to Add Cardio to Your Strength Workout

 

Wednesday Week 3 Plan

CIRCUIT 1 (Intervals, repeat for 5 rounds

1. 45-Second Sprint
2. 15-Second Rest

RELATED: 3 Rowing Machine Workouts for Cardio and Strength 

CIRCUIT 2 (Dumbbells)

Today is all about those weights! Some of these moves might look familiar, while others are brand new. Either way, don’t be afraid to grab heavy dumbbells. You’re stronger than you think.

1. 1-Minute Floor Press

How to: Lie on your back, knees bent and feet planted on the floor (a). Holding two dumbbells, palms facing away from you, start with arms straight with dumbbells over shoulders (b). Slowly lower the weights to the ground, bending the elbows to a 90-degree angle (c). Push the weights back overhead (d). Repeat.

2. 1-Minute Skull Crushers

How to: Lying on your back, knees bent and feet planted on the floor. Hold two dumbbells together overhead, right in front of your chest (a). Bend at the elbows so the dumbbells come to the outside of your face; elbows stay high (b). Extend your elbows to bring the dumbbells back to start (c). Repeat.

3. 1-Minute Strict Press

How to: Start standing with feet hip-width apart, slight bend in your knees. Hold the weights in racked position (a). Push the weights straight overhead, biceps by your ears (b). Lower back down with control (c). Repeat.

4. 1-Minute Bent Over Lateral Raise

How to: Start standing with feet hip-width apart, slight bend in your knees. Bend over at the waist with a flat back. Hold a dumbbell in each hand, palms facing each other (a). Maintaining a neutral spine, lift your arms straight out to the sides with a slight bend in your elbows (b). Bring your arms back down slowly (c). Repeat.

5. 1-Minute Bent Over Row

How to: Start standing with feet hip-width apart, slight bend in your knees. Bend over at the waist with a flat back. Hold a dumbbell in each hand, palms facing each other (a). Maintaining a neutral spine, pull your elbows back, keeping them close to your sides (b). Extend your arms straight out in front of you again (c). Repeat.

RELATED: The 5-Minute, No-Equipment Back Workout

CIRCUIT 3 (Core Work), repeat for 2-3 rounds

1. 1-Minute Standing Resistance Trunk Twist

RELATED: How Strong is Your Core? 3 Tests to Find Out

 

Wednesday Week 4 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 1-Minute Sprint
2. 10-Second Rest

RELATED: The 20 Worst People at the Gym, According to Trainers

CIRCUIT 2 (Strength)

We’re rounding out your upper body plan with a mix of dumbbells, med balls and bands. If you you’re lacking on equipment, go straight bodyweight only, but move a little faster (don’t forget to focus on form!). And if you do have the weights, keep reaching for a heavier set.

1. 1-Minute Dumbbell Bent Over Row

2. 1-Minute Med Ball Slam

How to: Standing with feet hip-width apart, slight bend in your knees, bring a med ball straight overhead. Engage your abs so you don’t arch your back (a). Slam the ball into the ground, using your arms and keeping your abs tight (b). Grab the ball and repeat.

3. 1-Minute Dumbbell Strict Press
See week #3.

4. 1-Minute Reverse Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot backward and then the other. You want to move at a switch pace and use the power of your legs to move backward (b).

5. 1-Minute Push-Up Alt Arm Raise

How to: Face away from the band’s anchor. Holding the end of the band with each hand, get into a high plank position, shoulders over wrist and body in a straight line (a). Perform one push-up (b). When you reach the top, raise one arm straight by your eat (elbow straight) (c). Repeat from the top, this time switching arms (d). Continue alternating.

6. 1-Minute Burpees

How to: Start standing, then drop your hands to the floor and jump your feet back to a plank position (a). Drop your chest all the way to the ground and push yourself back up (b). Jump your feet back up to your hands (c). Jump up into the air and pull your knees into your chest for a tuck jump (d). Land softly back down and repeat.

RELATED: Burn Calories Fast with This 10-Minute Plyometric Workout

CIRCUIT 3 (Core Work), repeat for 2-3 rounds

1. 1-Minute Standing Resistance Trunk Twist

Bringing Back Total-Body Strength on Thursdays

It’s time to grab the heavy weights again. For the second time this week, we’re in weight training mode. That means you’ll want to go up in how much you lift each week. You’ll perform the same movements each Thursday, but your reps and rounds will change (aka progressive overload). It’s weight time — no time to wait.

RELATED: 6 Strength Exercises to Go from Basics to Advanced

Thursday Weekly Workout Plan

CIRCUIT 1 (Upper and Lower Body) 

Weeks 1 and 2: Repeat the squat and press for 10-12 reps and 3-4 rounds. Weeks 3 and 4: Pick up heavier weights and repeat for 8-10 reps and 3-4 rounds

1. Deadlift

How to: Start standing with feet hip-width apart, slight bend in your knees. Hold a dumbbell in each hand, palms facing you (a). With your shoulders pull back, lower your chest toward the ground on an inhale. Maintain a flat back throughout the entire move and make sure to keep your abs engaged (b). Exhale to stand back up (c). Repeat. (For more details on deadlift form, check out our tutorial here.)

2. Pull-Ups

How to: Grab onto a bar above your head, hands about shoulder-width apart or a little wider (a). Using your back and keeping your abs tight, pull yourself up until your chin in above the bar (b). Slowly lower back down (c). Repeat.

Trainer tip: If you can’t do pull-ups, start with a bent over row (see Wednesday’s Week 3, Circuit 2 for how to do it) and then move on to a lat pull down — both with dumbbells. When you feel like you’ve mastered those movements, try getting on the bar for a pull-up progression. Check out this story on where to start. Or you can also try incorporating these 10 exercises into your weekly routine to work your way up.

RELATED: The Bootcamp Workout to Train like NFL Star Randy Moss

CIRCUIT 2 (Cardio Break), each week, add another round to this circuit

1. Hamstring Curls

How to: Lie on your back, knees bent and heels on gliders. Arms should be extended down by your sides, palms on the floor (a). Lift your hips toward the ceiling, then straighten your legs out as far as you can go (b). Bring your feet back in to the start. Keep your hips lifted the whole time (c). Repeat.

Trainer tip: You can also use a stability ball or TRX for these or just put your feet on towels on a slippery surface.

2. Med Ball Slams

How to: Standing with feet hip-width apart, slight bend in your knees, bring a med ball straight overhead. Engage your abs so you don’t arch your back (a). Slam the ball into the ground, using your arms and keeping your abs tight (b). Grab the ball and repeat.

3. 30-Second Sprint

RELATED: The 15-Minute Medicine Ball HIIT Workout

CIRCUIT 3 (Core Work)

1. 1-Minute Superman

How to: Lie on your stomach, legs extended and hands placed by your shoulders (a). Lift your upper body, hands and lower body off the floor so your midsection is the only thing touching the ground. Keep your neck in a neutral position (b). Lower back down (c). Repeat.

2. 1-Minute Hollow Body Hold, repeat for 2-3 rounds

How to: Lie on your back, arms and legs extended. Lift your head, shoulders and legs just a few inches off the floor as you push your belly button toward the floor, slightly tucking your pelvis. Hold.

HIIT It to the Max with Friday Conditioning Day

Sprints, burpees, bear crawls, oh my! On Friday, it’s all about cardio — and crushing major calories. You’ll feel like you scored a first-place finish at the end of these workouts if you really push your limits. Just put your game face on and get after it!

Friday Week 1 Plan

Circuit 1 (Intervals), repeat for 5 rounds

1. 15-Second Sprint
2. 45-Second Recovery

*You want to reach about and 8 or 9 on your level of perceived exertion during the sprint (translation: you should be breathing heavy!).

RELATED: 20-Minute Treadmill HIIT Workout to Crush Calories

CIRCUIT 2 (Plyometrics)

Start with one minutes of burpees, followed by 15 seconds of mountain climbers. Then decrease your burpee time by 15 seconds and increase your mountain climber time for 15 seconds. Continue with that progression until you do one minute of climbers and just 15 seconds of burpees. Then repeat from the top for another round.

1. Burpees

How to: Start standing, then drop your hands to the floor and jump your feet back to a plank position (a). Drop your chest all the way to the ground and push yourself back up (b). Jump your feet back up to your hands (c). Jump up into the air and pull your knees into your chest for a tuck jump (d). Land softly back down and repeat.

2. Mountain Climbers

How to: Start in a high plank position, shoulders over your wrists and body in a straight line from shoulders to ankles (a). Drive one knee in toward your chest, then straighten it back and down into a plank (b). Repeat with the opposite leg and continue alternating.

RELATED: 5 HIIT Exercises to Boost Your VO2 Max

CIRCUIT 3 (Suicides)

Think back to your toughest sports practices and they probably involved some suicide drills. Well, it’s time to channel your younger workout warrior and power through this circuit. You’ve got this!

Aim to do a 5-, 10-, 15- then 20-yard sprint, down and back. Or if you’re on the treadmill, go for 5 seconds, then 10, 15 and 20. Rest for 15 seconds, then repeat for 5 rounds. Is there a better way to celebrate the weekend?

RELATED: The Do-It-Anywhere HIIT Workout You Need to Try

CIRCUIT 4 (Core Work), repeat for 2-3 rounds

1. 1-Minute Cocoons

How to: Lying on your back, extend your arms and legs straight out (a). Lift your feet, shoulders, head and arms a few inches off the ground (b). Pull your knees in toward your chest as you sit up higher and bring your arms to either side of your legs (c). Straight back out (c). Repeat.

RELATED: 50 Ab Exercises to Score a Stronger Core

 

Friday Week 2 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 30-Second Sprint
2. 30-Second Recovery

RELATED: How 10 Runners Beat Their Marathon Personal Best

CIRCUIT 2 (Plyometrics) 

1. 1-Minute Squat Jumps

How to: Start standing with feet hip-width apart, holding both TRX handles with palms facing each other (a). Lower down into a squat (b). Quickly explode up, pushing off your toes (c). Lower softly back down and repeat.

2. 1-Minute Plyo Lunges

How to: Start standing with one foot in front of the other, shoulders over hips (a). Drop down into a lunge, both knees bent 90 degrees (b). Explode up, switching your legs in the air so you land back down in the opposite lunge, legs bent 90 degrees (c). Continue alternating.

3. 1-Minute Bear Crawls

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot forward and then the other. You want to move at a swift pace and use the power of your glutes to move forward (b).

RELATED: 4 Science-Backed Ways to Motivate Yourself to Work Out

CIRCUIT 3 (Suicides)
See week #1 and try to beat your time if you’re running yards.

RELATED: 6 Vertical Races for the Ultimate Fitness Test

CIRCUIT 4 (Core Work), repeat for 2-3 rounds

1. 1-Minute Cocoons

RELATED: Is Your Workout Messing with Your Gut?

 

Friday Week 3 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds  

1. 45-Second Sprint
2. 15-Second Recovery

RELATED: 6 Mistakes You’re Making with a Barbell

CIRCUIT 2 (Plyometrics)

1. 1-Minute Squat Jumps

2. 1-Minute Sprint

3. 1-Minute Burpee Broad Jumps

How to: Start standing with feet hip-width apart (a). Lower into a squat (b). Using your arms for some momentum, explode up and forward (c). Land softly back down and immediately place your hands on the ground and jump your feet back to a plank position (c). Drop your chest to the ground (d). Push yourself back up and jump your feet back up to your hands (e). Stand up and repeat.

4. 1-Minute Mountain Climbers

RELATED: Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts 

CIRCUIT 3 (Suicides)
See week #1 and try to beat your time if you’re running yards.

RELATED: 15 Super-Fit Trainers Challenge You to These Impressive Moves

CIRCUIT 4 (Core Work), repeat for 2-3 rounds

1. 1-Minute Cocoons

RELATED: 7 Ways Exercise Helps Relieve Back Pain

 

Friday Week 4 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 60-Second Sprint
2. 10-Second Recovery

RELATED: 30-Minute Barre Workout to Tone Up Your Thighs

CIRCUIT 2 (Plyometrics), repeat for 6 rounds

1. 30-Second Sprint

2. 30-Second Burpees

3. 30-Second Mountain Climbers

RELATED: 7 Gym Tips from Gunnar Peterson to Maximize Your Workout

CIRCUIT 3 (Suicides)
See week #1 and try to beat your time if you’re running yards.

RELATED: Is It Still a Good Workout If I’m Not Sore?

CIRCUIT 4 (Core Work), repeat for 2-3 rounds

1-Minute Cocoons

Sprint Saturday Means Total-Body Conditioning

HIIT it hard one last time each week. You’ll sprint, crawl and jump around to blast calories and then mix in some strength moves to get your muscles burning. Work hard today, play hard tomorrow (with stretching, that is).

Saturday Week 1 Plan

Circuit 1 (Run & Plyos), repeat for 3 rounds

1. 15-Second Sprint

*You want to reach about and 8 or 9 on your level of perceived exertion during the sprint (translation: you should be breathing heavy!).

2. 15-Second Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot forward and then the other. You want to move at a swift pace and use the power of your glutes to move forward (b).

RELATED: What No One Tells You Before Entering the Weight Room

CIRCUIT 2 (TRX), repeat for 2 rounds

Remember, if you don’t have TRX equipment, simply sub in dumbbells, resistance bands or a towel on a slick surface (particularly for those knee tucks you already mastered on Monday). Use just your bodyweight for jumping, if necessary.

1. 1-Minute Push-Up Knee Tuck

How to: With your feet in both TRX handles, stretch out into a high plank position with shoulders over wrists (a). Perform one push-up (b). At the top of the plank, pull your knees into your chest, without piking or dropping your hips (c). Return to plank and repeat.

2. 1-Minute Plank to Pike

How to: With your feet in both TRX handles, stretch out into a high plank position with shoulders over wrists (a). Pull your hips up, using your abs to perform a pike (b). Lower back down to a plank and repeat.

3. 1-Minute Mid Row

How to: Holding a handle of the TRX in each hand, palms facing each other, walk your feet forward to hit a reverse plank. Abs should stay tight through the entire exercise (a). Use your back muscles to pull your elbows back and body forward, keeping your body in a straight line. Elbows should stay in close to your sides (b). Slowly lower back down (c). Repeat.

4. 1-Minute I

How to: With both hands in the TRX handles, palms facing you, walk your feet forward to hit a reverse plank (a). Keeping your arms straight and abs and glutes tight, lift your arms straight overhead to form an I (b). Slowly lower them back down to your legs and repeat.

5. 1-Minute Squat Jumps

How to: Start standing with feet hip-width apart, holding both TRX handles with palms facing each other (a). Lower down into a squat (b). Quickly explode up, pushing off your toes (c). Lower softly back down and repeat.

RELATED: 6 Squat Variations for Total-Body Strength

CIRCUIT 3 (Isometric Hold), repeat for 2-3 rounds

1. 1-Minute Hollow Body Hold

How to: Lie on your back, arms and legs extended. Lift your head, shoulders and legs just a few inches off the floor as you push your belly button toward the floor, slightly tucking your pelvis. Hold.

RELATED: 5 Stability Ball Exercises for a Crazy Strong Core

 

Saturday Week 2 Plan

CIRCUIT 1 (Run & Plyos), repeat for 3 rounds

1. 30-Second Sprint
2. 30-Second Bear Crawl

RELATED: Are You Switching Up Your Workouts Too Much?

CIRCUIT 2 (Dumbbells), repeat for 3 rounds

1. 1-Minute Dumbbell Thruster

How to: Start standing with feet hip-width apart, holding a dumbbell in eac hand at racked position (a). Drop your hips down and back into a shallow squat (b). As you stand up, press the dumbbells overhead. You should use the power of your legs to drive the weights up (c). Bring the weight back to your shoulders and repeat.

2. 1-Minute Hang Cleans

How to: Start standing with feet about hip-width apart, holding a dumbbell in each hand, with palms facing you (a). Sit your hips back into a shallow squat and bring your weights down slightly with a flat back (b). Using the power of your legs, drive the weights up to your chest to hit the racked position (c). Return to the starting position and repeat.

3. 1-Minute Swings

How to: Holding a dumbbell at the end with both hands, stand with feet a little wider than hip-width apart. Arms should be down in front of you (a). Maintaining a flat back, hinge forward on an inhale to bring the weight between your legs. Bend your knees slightly (b). Using the power of your glutes and hamstrings, thrust your hips forward to bring the weight up to shoulder height (c). Control the weight back down and repeat.

4. 1-Minute Burpees

How to: Start standing, then drop your hands to the floor and jump your feet back to a plank position (a). Drop your chest all the way to the ground and push yourself back up (b). Jump your feet back up to your hands (c). Jump up into the air and pull your knees into your chest for a tuck jump (d). Land softly back down and repeat

RELATED: 7 New Burpee Variations to Test Your Strength

Circuit 3 (Isometric Hold), repeat for 2-3 rounds

1. 1-Minute Hollow Body Hold

RELATED: Why Range of Motion Matters for Your Strength Training Goals

 

Saturday Week 3 Plan

CIRCUIT 1 (Run & Plyos), repeat for 3 rounds

1. 45-Second Sprint
2. 45-Second Bear Crawl

RELATED: 25 Workout Memes We Can Totally Relate To 

CIRCUIT 2 (TRX & Plyo), repeat for 3 rounds

1. 1-Minute TRX Squat Jumps

How to: Start standing with feet hip-width apart, holding both TRX handles with palms facing each other (a). Lower down into a squat (b). Quickly explode up, pushing off your toes (c). Lower softly back down and repeat. 

2. 1-Minute Burpee Broad Jumps

How to: Start standing with feet hip-width apart (a). Lower into a squat (b). Using your arms for some momentum, explode up and forward (c). Land softly back down and immediately place your hands on the ground and jump your feet back to a plank position (c). Drop your chest to the ground (d). Push yourself back up and jump your feet back up to your hands (e). Stand up and repeat.

3. 1-Minute TRX Tricep Extensions

How to: Holding the handle of a TRX in each hand, palms facing the floor, come to the other side of the TRX (facing away from the hook). Walk your feet back to hit a regular plank-like position. Abs should stay tight through the entire exercise (a). Keeping your elbows in line with shoulders, bend them as you lower down, bringing your hands toward your forehead. Your body should remain in one straight line (b). Slowly push back up to the start (c). Repeat.

4. 1-Minute Reverse Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot backward and then the other. You want to move at a swift pace and use the power of your legs to move backward (b).

RELATED: 4 Things a Physical Therapist Can Do That Your Doctor Can’t

CIRCUIT 3 (Isometric Hold)

1. 1-Minute Hollow Body Hold

Repeat for 2-3 rounds

RELATED: 3 Moving Meditations to Take Your Workout Higher

 

Saturday Week 4 Plan

CIRCUIT 1 (Run & Plyos)

1. 60-Second Sprint
2. 60-Second Bear Crawls

Repeat for 3 rounds

RELATED: Should You Stretch Mid-Workout for Better Results?

CIRCUIT 2 (Plyos), repeat for 4 rounds

1. 30-Second/side Lateral Med Ball Slam

How to: Start standing with your side to a wall, slight bend in your knees and holding a med ball with both hands (a). Toss the med ball to your side, against the wall (b). Catch it, return to facing forward, then repeat.

2. 30-Second Swings 

3. 30-Second Mountain Climbers

How to: Start in a high plank position, shoulders over your wrists and body in a straight line from shoulders to ankles (a). Drive one knee in toward your chest, then straighten it back and down into a plank (b). Repeat with the opposite leg and continue alternating.

4. 30-Second Sprint

RELATED: The 5 Hip Stretches You Need to Relieve Tightness Now

CIRCUIT 3 (Isometric Hold), repeat for 2-3 rounds

1. 1-Minute Hollow Body Hold

Make Sunday Recovery Day

Ah, finally a rest day. Consider Sunday the day you help your body rebuild and repair from all the hard work you put in during the weekly training plan. For foam rolling, opt for a regular roller, a vibrating one, a lacrosse ball, or a stick — whichever hits the spot. Now take some time to revel in your effort. You’re a winning athlete after all.

RELATED: Are You Foam Rolling All Wrong? 

Sunday Week 1 Plan

1. Roll Feet
How to: With a ball or small roller, slowly massage through the bottom and each side for 90-120 seconds.

2. Knee-to-Chest Hamstring Stretch
How to: Lie on your back, with one leg extended. Hug your other knee into your chest. Grab behind your knee (or just above or below it) and straighten your leg toward the ceiling, foot flexed. You can also use a towel or resistance band placed around your foot, instead of holding behind the leg, for a deeper, more comfortable stretch. Hold for 30-60 seconds, then switch sides.

3. Deep Quad Stretch
How to: Place the “laces” side of your foot against a wall or on a chair or couch, knee on the ground. Plant your other foot on the ground, with knee bent 90 degrees. (Walk the front foot out farther if necessary.) The closer your back knee is to the wall, the more intense the stretch. Keep shoulders in line with hips, pelvis tucked, so you’re not overarching your back. For a deeper stretch, reach the same arm as the back knee up and overhead. Hold for 30-60 seconds, then switch sides.

4. Lizard Pose
How to: Starting from your hands and knees, step one foot forward to plant your foot on the ground to the outside of your hands, knee bent 90 degrees. Lift your back knee up off the floor. Stay on your hands if this is a deep enough stretch, or drop down to your forearms to intensify it. You can also play with bending and straightening your back knee. Hold for 30-60 seconds, then switch sides.

5. T-Spine Rotation
How to: Lying on your side, bend your top knee 90 degrees and place it on the floor in front of you. Place your bottom hand on your knee. Lift your head slightly off the ground. Straighten your top arm out in front of you and moving in a rainbow-like motion, sweep that top arm over your head to reach the floor on the other side. Return it back overhead to the start position. Repeat, and then switch sides.

RELATED: 7 Reasons You’re Stretching All Wrong (And How to Fix It)

 

Sunday Week 2 Plan

1. Roll Calves
How to: With one leg on a roller or ball, roll slowly up and down and on each side for 1-2 minutes each. Experiment with flexing and pointing your toes when you reach a particularly tight spot.

2. Roll Quads
How to: Roll the top of your thighs with both legs on a foam roller, and then slightly rotate to each side (one leg at a time). Move slowly up and back down for 90-120 seconds each. Pause on particularly tight spots and bend and straighten your knee, as well as roll to each side to work out the tension.

3. 90/90
How to: Sit with one leg bent in front of you at 90 degrees and one leg bent at 90 degrees next to you (shins and knees on the floor). Sitting up tall, lead with your chest and forward fold over your front leg, hold for 3-5 seconds. Sit up tall again, then rotate toward your other leg and fold over, leading with your chest. Hold for 3-5 seconds. Repeat for 8-10 reps, then switch your legs.

4. Pigeon Pose
How to: From a plank, bring one knee forward. Place your shin on the ground, parallel to the front of the mat, knee bent and placed behind your wrist. Lower your hips down to the ground. Back leg should be straight and hips square forward. Stay up on your hands, or walk them forward to intensify the stretch, leaning over at the hips. Hold for 30-60 seconds, then switch sides.

5. Frog Pose
How to: Get on your knees and separate them so they’re about as wide as a yoga mat. Walk your hands out in front of you. Leading with your chest and keeping your back flat, hit a child’s-like pose. Hold for 30-60 seconds, then switch sides.

6. Roll Lats
How to: Lie with your back on a foam roller and roll from just below your shoulder blades to just below your neck. Play with arms movements, moving them laterally or overhead. Take it slow and roll for 90-120 seconds.

7. Stability Ball Roll-Outs
How to: Starting in kneeling position with forearms on a stability ball, palms facing in toward each other. Sit tall with shoulders rolled down and back. Lower chest towards the floor, while reaching hands forward and maintaining a flat back. Return to start and repeat for 90-120 seconds.

RELATED: Are You Stretching All Wrong?

 

Sunday Week 3 Plan

1. Roll Hamstrings
How to: With both legs on top of a foam roller, slowly roll from just above knees to just below your butt for 90-120 seconds. Tilt slightly to one side and repeat, and then the other.

2. Release Piriformis
How to: Using a tennis or lacrosse ball or roller, sit on top of it so it’s right on your glute. To intensify it, take the ankle of the glute you’re rolling and place it on top of your opposite knee. Roll slowly in circles for 90-120 seconds. You can play with leg sweeps to the left and right of that working leg.

3. Scorpion
How to: Lying face down, place arms out to a T and palms on the floor. Start by bending your knee with the goal of getting your foot to the opposite hand while keeping both shoulders on the floor. Place your head on a pillow if needed. Hold for 3-5 seconds, then return your leg back to the ground. Repeat for 8-10 reps, then switch sides.

4. High Plank to Downward Facing Dog
How to: Start in a plank position, with shoulders over wrists. Then lift your hips and push your chest back to hit a downward facing dog. Continue moving slowly between the two poses for 30-60 seconds.

RELATED: 15 Stretches You Should Do Every Damn Day

 

Sunday Week 4 Plan

1. Roll Shins
How to: Prop yourself up on your forearms and place both shins on the roller. Slowly roll front and back, then tilt slightly to each side for 1-2 minutes each.

2. Lunge Sequence
How to: Start in a high lunge, left leg forward and bent 90 degrees, back left leg straight. Straighten and bend your left front knee 4-6 times. Come back to high lunge. Drop your back right knee down to the ground. Straighten and bend your front left knee again, 4-6 times. Come back to a high lunge and straighten both legs. Walk your hands to the right side so you are in a forward fold with legs wider than your hips. Perform 3-4 deep lateral lunges on each side, keeping the heel planted to the ground at all times and using your hands for support if necessary. Repeat with your right leg forward and left leg back.

3. Iron Cross
How to: Lying on your back, place arms out to a T with palms facing up. Start by raising one leg straight up so your hip is bent 90 degrees. Lower your foot down and over toward the opposite hand, with the goal of the two touching. Keep both shoulders on the floor. Hold for 3-5 seconds, then bring your leg straight up again. Perform 8-10 reps, then switch sides.

4. Pronated Shoulder Opener
How to: Start lying face down with one hand out to a T with the palm on the floor, and the other hand directly under the shoulder. Press into the hand that is under the shoulder, rotating your body away from the grounded hand. Allow your top leg to fall over to the other side for a deeper stretch. Hold for 3-5 seconds, then return to the starting position. Repeat for 8-10 reps.

5. Supine Shoulder Rotation
How to: Start lying down on your back with knees bent. Elbows should be in line with your shoulders and bent at a 90-degree angle, fingers pointing up. Move palms toward the floor and then back with the goal of getting your palms and knuckles to the ground each time. Keep fingers, hands and wrists straight the entire time. Continue moving your arms forward and backward for 30-60 seconds.

6. Roll Shoulders
How to: Lying with your back on a foam roller or ball or with the ball against a wall, play with different arm movements and you slowly roll around your shoulders for 90-120 seconds. Raise your arm above your head and down to your hip or sweep it in front of your body.

7. Roll Traps
How to: Place a roller or ball on your upper traps (the muscle at the top of your back, at the base of your neck) on the edge of a wall so your ear is “listening” to the wall. Slowly roll up and down and side to side for 90-120 seconds. Work with arm movements, raising and lowering your hands as you go.