Example Balance Program
MONDAY
15 Cal Bike/Row
10m Backwards Lunges
10 Air Squats
10 SA DB Press
10 PVC Pass Through
10 PVC Cuban Press
2 rounds:
10m Quad Stretch
10m Knee Pulls
10m Toy Soldiers
10m Spiderman Lunges
Core - 3 Rounds
20” on – 5”Rest
Cross Patterning
Right Side Plank – knee down
Left Side Plank – knee down
Knees at table top - marching
(15 min) or 3 times through:
10 DB Push Press
10 Box Dips
10 Cal Bike
10 Ring Rows
10 KB Squats
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Rounds 1 & 2 @ 50% Effort
Rounds 3 @ 75% Effort
Balance
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10 Barbell Good Mornings
10 Hallow Rock to Superman on Bar
10 SL Ball Bounces (ea)
10m Tippy Toe Walking & Heel Walking
TUESDAY
Warm-up (10 min)
2 Rounds:
Row/Run 200m or 15 Cal Bike
10 Push Ups
10 Knee Ups
10 TRX Rows
10 PVC Good Mornings
10 Air Squats
10 Spiderman lunges
Core #2 – 3 Rounds
20” on – 5” Rest
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SL Tall Boat Hundred
Bridge Marching
SL Flutter Kick – 1 Knee Bent
Reverse Bicycles
Program #1
15 min time cap
10 - Russian KB Swings
9 - KB Goblet Squats
8 - Box step ups (R+L=1)
7 - KB Deadlifts
6 - Push-ups
5 - 15 Cals on Bike
start with 10, then 10-9, then 10-9-8,
then 10-9-8-7, etc. Keeping going until finished or stop at the 15 minute mark.
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Balance
100m Farmers Carry Walk
10 Calf Raises on plate (each leg)
10 dead bug on bench (Keep back flat)
10 Hip Raises (each leg)
WEDNESDAY
Warm-up (10 min)
2 Rounds
2 min cardio
10 L/W Russian Kettlebell Swing
10 Box Step Ups
10 L/W Push Press
10 Down Dog to Up Dog
1 Round of: 10 of each
Cuban Press
Good Morning
Toy Soldier
Spiderman
Core 3 Rounds
20” on – 5” Rest
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Reverse Crunches
Table Top Small Crunch
Forearm Plank – Battle Ram
Bird Dog – Arms and Legs
Program #1
(15 mins)
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2 Rounds - 10 of Each
KB Deadlift
Russian KB swings
Weighted Box Step Up
--Rest 2 Min--
2 Rounds – 10 of Each
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Plate Ground to Overhead
Single arm DB snatch ( 5 each arm)
DB Thrusters
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*Go as fast as you safely can.
Each 2 Rounds are designed to be sprints.
Balance
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100m Farmers Carry Walk
10 Calf Raises on plate (each leg)
10 dead bug on bench (Keep back flat)
10 Hip Raises (each leg)
THURSDAY
Warm-up (10 min)
3 Rounds of:
250m Run or 15 Cal Bike/Row
8 Push Ups
8 Air Squats
8 Knee ups
8 Down Dog - Up Dog
CORE - 4 RDS
20” ON – 5” REST -
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Penguins
T’s and Y’s
Sidelying Hip Circles
Sidelying Hip Side Kicks
Program #1
4 Rounds
20” work - 10” rest
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Rower or Bikeor Cardio
TRX Rowsor Bent Over Rows
Bench Overs
DB Floor Press
Goblet Squats
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*Stay at the one station for 4 rounds before moving to next station. Work at a 75% rate for the first round on each movement and try to hit that same rep count for the other three rounds.
BALANCE
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Front Neck Stretch
SA Rig Crawls (hold for 20”)
Sleeper Stretch (not past 45) w/band
Hamstring Stretch (3 way)
FRIDAY
Warm-up (10 min)
2 Rounds of:
10 Cal Bike/Row
10 Backwards Lunges
10 Air Squats
10 PVC Pass Through
Then 1 Round of:
8 Squat-Hinge-Squat
16 Heel Touches
Core #5 - 3 RDS
20” ON – 10” REST
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Crunch Elbow Cross to Knee
Dead Bug – Opp Hand to Knee
SL Low Boat Hold
Table top Hold - Hundred
Program #1
4 Rds
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100m Farmers Carry (or 1 min carry)
10 KB Deadlifts
10 TRX Rows
10 Pushups
10 Squats
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You will feel your grip tested on this workout. Try not to set down weights during farmers carry.
Balance
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5 Copenhagen Side-plank (ea)
Banded wrist roll ups
BOSU ball SL hold (30” each side)
SA KB Turkish roll hold (30” each)
SATURDAY
Warm-up – 6 mins
300m run/row/20 Cal Bike
then
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2 rounds:
10 air squats
10 knee ups
10 SL KB deadlifts
10 KB Swings
then
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1 Round:
Sampson Stretch
Spiderman
Toy Soldier
PVC Twist
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Core
Program #1
7 Min AMRAP
100m Run
10 Knee-up’s or Situps
10 KB Swings
Rest 3 Min
7 Min AMRAP
10 Cal Bike/Row
10 Push Ups
10 Push Press
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Find a good pace during the 7 mins and keep moving.
Balance
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