RISE MAMA WORKOUTS
THESE TWO WORKOUTS WILL BE AVAILABLE
12 November – 19 November
ACCOUNTABILITY PROGRAMME
Join our accountability programme and allow us to follow your progress on Instagram. Simply provide us with your Instagram handle and we will keep track of your workouts, celebrate your victories and contact you if you are not completing your workouts to find out what’s up. We want you to stay accountable to your goals and be a part of your journey. Post your workout photos on Instagram and make sure to tag @risestudios__
Each Workout Includes 3 Parts.
Once part 1 has been completed, move on to part 2, and then part 3.
1. The Strength Builder
2. The Body Sculptor
3. The Finisher
DOWNLOAD YOUR FULL BODY WARM-UP
Start your workout with these carefully selected warm-up exercises.
WORKOUT 1
THE WARM UP
3 rounds
20 x High Knees
20 x Arm Jacks
20 x Knee to Elbow
THE STRENGTH BUILDER
10-20-30-40-50 (Complete 10 reps of each exercise, then 20 reps of each, then 30, then 40, then 50)
Modified Jumping Jacks
Alt Hammer Curls
THE BODY SCULPTOR
3 rounds
20 x Bicep Curls
20 x Bent Over Rows
20 x Skull Crushers
WORKOUT 2
THE WARM UP
10-20-30-40-50 (Complete 10 reps of each exercise, then 20 reps of each, then 30, then 40, then 50)
Modified Jumping Jacks
Knee to Elbow
THE STRENGTH BUILDER
3 rounds
10 x Inch Worms
20 x Donkey Kicks Each Side
30 x Fire Hydrants Each Side
THE BODY SCULPTOR
4 rounds
20 x Air Squats
20 x Seated Squats
20 x Superman
DOWNLOAD YOUR POST WORKOUT STRETCHES
Get into the healthy habit of stretching after every workout.