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MAY

MAY

Five workouts per week, remember to take breaks/rest days and listen to your body.

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MAY
  • Band Day 1 - Lower Body

    THE WORKOUT
    Walks
    Squats
    Jumping jacks
    Jump squats
    Plank leg reaches
    Crunches + leg presses
    Curled up diamond rotation
    Kick backs/ pulses
    Fire hydrants
    Clams
    Other side
    Leg lifts + skaters
    Side taps
    Jump squats to finish

  • Band Day 2 - Upper Body

    THE WORKOUT
    Shoulder rolls
    Reach overhead
    Press out
    Bicep curls
    Tricep kick backs
    Plank reaches
    Push ups
    Crunches + leg presses
    Curled up diamond rotation
    Seated serve the platter
    Seated row
    Ab series
    Mountain climbers to finish

  • Band Day 3 - Full Body

    THE WORKOUT
    Band Day 3 - Full Body
    Marches with band on wrists
    Second position plie reach forward and back
    Plie row
    Reverse lunge with twist
    Tricep kick back under foot
    Other side
    Standing kick backs
    Jump splits
    Footwork
    Ab series
    Plank leg reach side
    Bridge work
    Squat side taps into jump squats

  • Band Day 4 - Lower Body

    THE WORKOUT
    Side walks/forward walks
    Squats/pulses/taps/jump squats
    All fours - knee pull in
    Forearm side clams
    Bridges
    Side Leg Lifts
    Skaters

  • Band Day 5 - Full Body

    THE WORKOUT
    Walks
    Squats/pulses/jump squats
    Plank Leg reaches
    Lower/Lift presses + cross toe taps
    Shoulder bridge
    Shoulder work into push ups
    Side leg lifts
    Skaters
    Stretch

  • Strength Day 1 - Upper Body

    THE WORKOUT
    Shoulder Rolls
    Reach out and in + twist
    Overhead with step
    Power Jacks
    Seated Press starting at chest
    Goal post pulses
    Core arms upLower lift/scissors
    Fly into tricep kick back
    Bicep curl into v’s
    Renegade Rows
    Mountain Climbers
    Burpees to finish 45 1 min.

  • Strength Day 2 - Lower Body

    THE WORKOUT
    Side lunges
    Good mornings
    Standing Hip Circles
    Sumo squat leg lifts
    Single leg RDL Kickstand into Leg Lifted
    Reverse Lunge + Pulses
    Curtsey + center/pulses
    Lowering Lunge with twist 30 seconds
    OTHER SIDE
    Shoulder Bridge with weights overhead
    Prison Squats
    Spilt Jumps

  • Strength Day 3 - Core

    THE WORKOUT
    Cat/Cow
    Bidr/Dog
    Half roll back with twist
    Core arms upLower lift/scissors
    Wood chops
    Lunge twist at chest, forward, overhead
    Side plank presses
    High Plank arm reaches (no weights)\
    Side plank presses
    Frog crunches
    Toe taps with weights
    Scissor twists
    Mountain Climbers with obliques

  • Strength Day 4 - Full Body

    THE WORKOUT
    Arm circles
    Dance reach
    Side lunges
    Walk Outs
    All Fours Tricep Kick Backs / Flys
    Mountain Climbers
    Other Side
    Half Roll Back - Reaches, Overhead, Twist
    Reverse Lunge
    RDL
    Side Lunge
    Repeat X10
    Overhead press + rotation X10
    Swings
    Single leg suitcases Alt.
    Plie Squat with overhead tric...

  • Strength Day 5 - Full Body

    THE WORKOUT
    Marches
    Reach Forward
    Power Jacks
    Squats - Jump in n' Out
    Core - Single leg taps
    Chest press
    Single Leg Bridges
    Skull Crushers
    Roll up with weights
    Lower Body Work
    Power Jacks

  • Five Days of Pilates - Day 1

    THE WORKOUT
    The hundred prep
    The hundred
    Half roll back
    Slip of hands
    High plank with arm reaches
    Full Roll Up
    Rolling like a ball
    Ab series with table top crunches
    Swan
    Forearm plank single leg kicks/side leg lifts
    Forearm to high planks - 45 seconds
    Pulling straps
    90 degree kick backs + circles...

  • Pilates Day 2

    THE WORKOUT
    Footwork
    The hundred
    The roll up
    Single leg circles with pulses with scissor switch
    Rolling like a ball with elbows on knees
    Ab series with teasers
    Spine Stretch Forward
    Open leg rocker
    Mini hip lifts
    Saw
    Swan with slip of hands
    Single leg kicks
    Double leg kicks
    Shoulder Bridge
    Spine ...

  • Pilates Day 3

    THE WORKOUT
    Roll downs into plank with elbow taps X3
    Bird/Dog
    Elephant
    The hundred with arms pumps/leg beats/both
    Half roll back + twist with pulses
    Rolling like a ball - around the world
    Ab series on forearms into can cans
    Roll Over
    Spine stretch forward sliding hands out
    Saw
    Tree
    Swan into rock...

  • Pilates Day 4

    THE WORKOUT
    The Hundred inhale legs lower / exhale legs lift
    Shoulder bridge parallel + pulses X2
    The Roll up
    Shoulder bridge Turned out + pulses X2
    Single leg circles - hands clasp pulses then outside of leg
    Shoulder bridge single leg work
    Rolling like a ball hit teaser
    Ab series - hands behind ...

  • Pilates Day 5

    THE WORKOUT
    3 of each
    The hundred
    The roll up
    Single leg circles
    Rolling like a ball
    Ab series
    Spine stretch Forward
    Open leg rocker
    Corkscrew
    Saw
    Swan
    Single leg kicks
    Double leg kicks
    Spine Twist
    Neck Pull
    Shoulder bridge
    Side Kick series
    Teaser
    Swimming
    Seal
    Pilates Push ups

  • Light Weights Day 1 - Full Body

    THE WORKOUT
    Marches with weights
    Arm work
    1/2 roll backs with twist
    1/2 roll Back circles
    Spine twist
    All fours 90 degree angle/reach forward
    T-pull
    Ab series
    Donkey kicks/circles
    Teasers
    Push ups

  • Light Weights Day 2 - Full Body

    THE WORKOUT
    Cat/cow
    Bird/dog
    Single arm standing work
    Boxing
    100
    Roll up
    Half roll back with twist
    Ab series
    Shoulder bridge with arms towards sky
    Side kick series
    Teaser
    Swimming
    Push ups

  • Light Weights Day 3 - Full Body Standing

    THE WORKOUT
    Side lunges
    Chair pose squats
    Jumping jacks
    Reverse lunge with tricep kick backs
    Lunge with twist
    Second position punch forward and overhead
    Second position jumps
    Forward walk squat with crunch and back
    X3

  • Light Weights Day 4 - Full Body

    THE WORKOUT
    Hundred prep
    100
    1/2 roll back with circles/reach forward
    Roll up arms reach up
    Side plank with twist
    Single leg lift into bent leg lift
    Toe tap to double leg stretch head down
    Plank twist
    Scissor twist legs start up
    Swan t pull and pull straps
    All fours booty work
    Plank shoulder taps

  • Light Weights Day 5 - Full Body

    THE WORKOUT
    Marches
    Plie side bends
    Boxing
    Arms side plie pulses
    Side lunge pulses arms in front center other side
    Power jacks
    Plank twist
    All fours reach forward kick back
    Side kicks series
    Teasers
    Swimming
    Push ups