Celina Schafferick

Block 1 – Mobility Prep
Childs into cobra stretch 30s ea
seated figure 4 30s
Foam Roller T-Rotations x10/10
trx pec stretch 30s
1 Set

Block 2 – Core + Glute Activation
crunches x10/10
Band Glute Bridges x20
Band Clamshells x12/12
1–2 Sets

Block 3
DB RDL x10
DB Bench bent over row x10
30s rest – 3 Sets

Block 4
DB Step ups 10/10
DB Incline Chest Press x10
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine


🟧 DAY 2 – FULL BODY FOCUS

Block 1 – Mobility Prep
Childs into cobra stretch 30s ea
seated figure 4 30s
Foam Roller T-Rotations x10/10
trx pec stretch 30s
1 Set

Block 2 – Core + Glute Activation
Feet elevated Glute Bridge (5s ISO Hold ×6)
Deadbugs x12/12
Low Plank x20s
1–2 Sets

Block 3
DB RDL x10
DB Seated Shoulder press x12
High Plank x20-30s
30s rest – 3 Sets

Block 4
TRX Squat x10
TRX Row x10
Band Pull aparts x8
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 20s Work / 40s Rest - (4 Rounds) - Any Machine


🟧 DAY 3 – STEADY STATE + CORE FOCUS

Block 1 – Warm-Up / Mobility
Seated Figure-4 Stretch 30s/30s
Standing Hip CARS x5/5
kneeling T- rotations (Thread the needle) x5/5
1 Set

Block 2 – Steady-State Cardio
Goal: 25 minutes at conversational pace (Zone 2 intensity)
Heart rate should stay around 65–75% max.

Block 3 – Core Circuit
Complete 2–3 Rounds (Minimal Rest)
Swiss Ball Deadbugs x10/10
Glute Bridge March x10/10
Plank Shoulder Taps x10/10
Side Plank x20s Each Side

Anaerobic finisher