Celina Schafferick

Block 1 – Mobility Prep
Childs into cobra stretch 30s ea
Band walkout thingy 30s
trx pec stretch 30s
1 Set

Block 2 – Core + Glute Activation
YTW's 10ea
Band Glute Bridges x20
seated band abductions 20s hold 20 reps
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
band walkout thingy 30s
trx pec stretch 30s
1 Set

Block 2 – Core + Glute Activation
YTW's 10ea
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


25 minutes at conversational pace (Zone 2 intensity)


Block 2 – Warm-Up / Mobility
seated band abductions 20s hold 20 reps
Foam roller squeeze 20s hold x3
foam roll trap squeeze 15 reps
1 Set


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