Introducing...iSWOLation 2.0!
By popular demand, we've extended our iSWOLation Workout Series into May to help you continue to stay active at home. As we prepare to reopen (date still pending!), we want to keep our community moving so you can be ready to send those projects again! iSWOLation 2.0 takes it up a notch with more challenging workouts that will get your heart rate pumping and push you harder.
This guide is aimed to keep you moving and maintain a baseline of fitness, so no need to strap on your weights for this. Aim to complete this workout 3-5 days per week, but remember to listen to your body! Rest appropriately, stay hydrated, and have fun!
1. Warming Up
30 Jumping Jacks
5 Dynamic Toe Touches
10 Arm Circles (small, medium, & large circle - forward & backwards)
10 Arm Swings
10 Hip Circles
10 Scapula Push Ups
5 Scapula Pull Ups
2. Activation + Stabilization
x2 sets
10 Scapula Push Ups (30 sec. rest between sets)
10 Scapula Pull Ups (30 sec. rest between sets)
10 sec. Handstand Walk Out (30 sec. rest between sets)
30 sec. T-Stand (each side)
3. Strength
PUSH UPS: 8-10 reps x 1 set
- Standard Push Ups
- Wide Stance Push Ups
- Elevated Feet Push Ups
DIPS: 5-8 reps x 3 sets (1 min. rest between sets)
- Standard Dips
- Left Leg Raised Dips
- Right Leg Raised Dips
BODYWEIGHT SQUATS: 15 reps x 3 sets (30 sec. rest between sets)
4. Core
Perform each exercise for 45 sec. with 15 sec. rests between each exercise until you have completed all 4 exercises. Repeat once more for a total of 2 sets. (5 min. rest between each set)
- Plank
- Side Plank Hip Raises (Left)
- Side Plan Hip Raises (Right)
- Oblique Knee Raises
5. Mobility
1 min. Wall Slides I-Y-T x 1 set
20 sec. Thread the Needle, hold each side x 2 sets (30 sec. rest between sets)
1 min. Pigeon Stretch (each leg) x 3 sets (30 sec. rest between sets)
1 min. Frog Stretch x 3 sets (30 sec. rest between sets)
30 sec. Deep Squat Stretch x 3 sets (30 sec. rest between sets)
30 sec. Deep Lunge Stretch (each leg) x 3 sets (30 sec. rest between sets)
BONUS: Take a virtual yoga class each day you do this workout!
Check out our full schedule with classes each day for all different levels.