September 17

WARM UP
2-3x
3 bow and arrow pulls/side
10 steps heel walk
10 legs swings/side

SKILL
push-ups

do as many push-ups as possible without stopping
rest at least 2 minutes
do as many push-ups as possible without stopping
record the numbers so you can compare with the second week of program

CIRCUIT
2-3x
16 – 20 steps farmers carry, with 8 -10 steps with weight in one hand and then switch hands for the other 8 -10 steps
5 bench dips
add or subtract weight as needed
rest as needed

links to the videos and blogs for all moves

videos
bow and arrow https://www.facebook.com/share/v/1B4Uuwx9ht/
heel walk https://www.facebook.com/share/v/18cE9XPHM3/
leg swings https://www.facebook.com/share/v/1CzMNr14Zb/
push-up https://www.facebook.com/share/v/1LdaHfyr5j/
farmer carry https://www.facebook.com/share/v/1CgmWE1vS9/
bench dip https://www.facebook.com/share/v/1BBVyScS17/

blogs
bow and arrow https://heresathought.home.blog/2026/05/07/robin-hood-and-his-merry-men/
heel walk https://heresathought.home.blog/2026/04/30/what-a-heel/
leg swings https://heresathought.home.blog/2026/03/05/swing-time/
push-ups https://heresathought.home.blog/2026/02/24/push-back/
farmer carry https://heresathought.home.blog/2026/04/25/the-farmer-in-the-dell/
bench dip https://heresathought.home.blog/2026/06/06/dippity-do-dah/

September 19

WARM UP
2-3x
warrior pose hold, 20 seconds in each direction
5 glute bridges with a 3 second hold at the top

SKILL
sit-ups, feet anchored or unanchored, or from a chair

do the maximum number sit-ups you can do without stopping
rest at least two minutes and repeat
do the maximum number of sit-ups you can do without stopping
record the numbers so you can compare with the other week of the program

CIRCUIT
3-4x
6 DB shrugs
6 seated bilateral DB push presses
6 PVC pipe overhead squat to a target
add or subtract weight as needed
rest as needed

links to the videos and blogs for all moves

videos
warrior II https://www.facebook.com/share/v/1KKpiNGYjt/
glute bridge https://www.facebook.com/share/v/1KCQPyLjA2/
sit-ups https://www.facebook.com/share/v/1DsHkpGCLQ/
DB shrugs https://www.facebook.com/share/v/1Cwz9Yesbw/
DB push press https://www.facebook.com/share/v/1KG6KZsWZt/
PVC overhead squat https://www.facebook.com/share/v/1HfUz15ovx/

blogs
warrior II pose https://heresathought.home.blog/2026/01/29/be-a-warrior/
glute bridge https://heresathought.home.blog/2026/03/10/bridging-the-gap/
sit-ups https://heresathought.home.blog/2026/01/17/get-down/
DB shrug https://heresathought.home.blog/2026/02/14/shrug/
DB push press https://heresathought.home.blog/2026/02/07/up-up-and-away/
PVC overhead squat https://heresathought.home.blog/2026/05/05/put-that-where/

Tuesday, September 22 and 29

WARM UP
2-3x
5 banded pull aparts
10 jumping jacks

SKILL
Seated Arnold Press, alternating arms (sit on a chair or bench for this move)
3 sets with 4-6 reps per arm

add or subtract weight as needed
recover between sets

CIRCUIT
3-4x
8 DB cross body hammer curls, alternating arms with 4 per arm
8 step ups with 4 per leg
add or subtract weight as needed
rest as needed

links to the videos and blogs for all moves

Videos
band pull aparts https://www.facebook.com/share/v/1BEcERMUVb/
jumping jacks https://www.facebook.com/share/v/1E61UEScWe/
Arnold press https://www.facebook.com/share/v/1Ca72kCF7o/
DB cross body hammer curl https://www.facebook.com/share/v/1AoiK2NAnx/
step-ups https://www.facebook.com/share/v/18VF4xRfh2/

Blogs
band pull aparts https://heresathought.home.blog/2026/05/21/parting-is-such-sweet-sorrow/
jumping jacks https://heresathought.home.blog/2026/01/13/its-hammer-time/
Arnold press https://heresathought.home.blog/2026/05/02/ill-be-bach/
DB cross body hammer curl https://heresathought.home.blog/2026/03/14/more-fun-with-hammer-curls/
step up https://heresathought.home.blog/2026/01/20/step-right-up/

Thursday, September 24 and October 1

WARM UP
2-3x
6 bird dogs with 3 per side
8 calf raises

SKILL
KB or DB Pull Through

3 times with 6-8 reps per set 3-4 per arm
add or subtract weight as needed
recover between sets

CIRCUIT
2-3x
8 death march steps with DBs or 4/side
8 mountain climbers or 4/side
add or subtract weight as needed
rest as needed

links to the videos and blogs for all moves

Videos
bird dog https://www.facebook.com/share/v/18KMAWpwE4/
calf raises https://www.facebook.com/share/v/1DSU2qrK9i/
KB or DB pull through https://www.facebook.com/share/v/1GHpaBfowm/
death march with DB https://www.facebook.com/share/v/1BPzuKMCbo/
mountain climber https://www.facebook.com/share/v/19zKNJJdUa/

Blogs
bird dog https://heresathought.home.blog/2026/02/05/hunting-for-balance/
calf raises https://heresathought.home.blog/2026/02/26/ill-raise-you/
KB or DB pull through https://heresathought.home.blog/2026/06/13/get-over-here/
death march with DB https://heresathought.home.blog/2026/06/02/dirge-drill/
mountain climbers https://heresathought.home.blog/2026/03/28/climb-every-mountain/

Saturday, September 26 and October 3

WARM UP
2-3x
10 knee raises or 5 per side
3 air squats to a target

SKILL
Goblet Squats to a Target
3 times with 5-6 reps
add or subtract weight as needed
recover between sets

CIRCUIT
3-4x
6 dual DB front raises
4-6 lunges in place 2-3 per side alternating legs. Hold on to support if needed. Go only as low as comfortable.
Add or subtract weight as needed

rest as needed

links to the videos and blogs for all moves

Videos
knee raises https://www.facebook.com/share/v/1DyjQj7PVb/
air squat https://www.facebook.com/share/v/1DetMmEZYd/
goblet squat https://www.facebook.com/share/v/1E2jSMxBxv/
DB front raise https://www.facebook.com/share/v/1DhaubVfPM/
lunges https://www.facebook.com/share/v/1DVhQQs3w9/

Blogs
knee raises https://heresathought.home.blog/2026/01/27/diddly-squat/
air squats https://heresathought.home.blog/2026/01/27/diddly-squat/
goblet squat https://heresathought.home.blog/2026/04/18/your-drink-your-majesty/
DB front raises https://heresathought.home.blog/2026/03/17/up-and-down/
lunges https://heresathought.home.blog/2026/02/28/plunging-into-lunging/