#sunnclass

GOALS

Handstand

Forearmstand

Right, left and middle splits

Lose 3 inches on waist

Gain 2 inches on ass

Increase overall flexibility

Increase mobility

Back walkover into split

Forearmstand into split

Split grip walk

Invert mid air

Ballerina

Superman

Increase overall fitness

Gain more pole strength

Keep nails done in some manner (including toes)

Stretch DAILY

Workout DAILY

This is the current list 😊 I'll probably add to it later. For now let me tell you the in depth plans ! I say the word “you” in this a lot as if I’m speaking to myself lol. On top of this I'll be studying constantly when I'm not at work so whew.

Let's start with the workout regimen! Ive broken it down into mon-sun ! Easy to understand and follow steps. 

NOTE: Whatever workouts you CHOOSE to do in the first week, do the exact same workouts with added weight if possible for the next MONTH on this schedule. 

 ex: if you choose a 15 minute chloe ting hiit workout for the HIIT day, every wednesday for 3-4 weeks you should do that same hiit workout for best results.

Fair warning: this is a LOT. It's not going to be easy to do this 😩

Monday

Glute focus with some cardio :

If no gym: find one cardio, and two booty workouts (one should be a warmup and the other should be 20-30 minutes and preferably with weight of some sort)

If at gym :

Tuesday

- 15 min treadmill warmup 3.5 mph with two 30 second sprints.

- glute warmup with bands (25 x 2 fire hydrants, 25 x 2 donkey kicks / 15 x 2 rainbows / 25 x 2 glute bridges / 30s glute bridge hold / 30s glute bridge hold with pulse)

- dumbbell at moderately difficult weight  glute bridges  3 x 12 (3 sets of 12 reps)

- hip abduction at moderately difficult weight 3 x 12

- cable pull through OR kettlebell swings with moderately difficult weight at 4 x 10

- stair master for 10 minutes 

core focus with cardio

if no gym: find one cardio and two core workout videos, i don’t care who you use! Whatever works for you is totally fine by me. total workout should be around 30 minutes or so, you CAN follow the core portion of the gym workout at home too.

if at gym:

Wednesday

- 15 min treadmill warmup 3.5 mph with fluctuating incline 

-  crunches 10 x 3 / mountain climbers 30 s x 2 /  bicycle crunches 30s x 2

- reverse crunches 45s / plank 15s / plank twists 15s x 2

HIIT 

Choose your favorite hiit workout and go at it !

Thursday

Choose one upper body workout ( I don’t care where it’s from) and follow the glute regimen from monday BUT substitute the hip abduction machine for squats 4 x 10 ! and add leg press 2 x 10 at light weight.

Friday

ACTIVE REST DAY! 

Saturday

Full Body

Find any full body workout that suits your needs and follow it, this goes for the gym or at home. 

Sunday

ACTIVE REST DAY! or MIXED BAG ! Choose your favorite workout and go for it.

Now that that’s over with! Let’s talk about our other skills, here’s what I’ll be doing myself... daily.

Stretching Routine:

Middle splits 

Front Splits

back flexibility

full body stretch

OTHER SKILLS:

Every day at work I’ll be spending 15-30 minutes on the pole practicing new moves and working on my conditioning and strength.

RULES:

Every morning i will be following this handstand video and this forearm stand video accompanied by an absolute fuck ton of water and a nutritious breakfast.

Twice per week I will be working on my front and back walkovers !

Drink a gallon of water every day

Take multivitamin every morning

Meal plan or prep for the week ( aka cut some fruit up and stick it in a container so it’s easier to eat) 

dont quit

get your nutrients in :  greens, vegetables, fruit, rice, protein- all that good stuff! it’s super important to making sure you’re safe and healthy

i’ll be doing my nails once every week in some way, whether they be long or just a clear coat on my natural nails! 

epsom soak twice per week (as i’ll be dancing on TOP of doing this)

fast food/ eating out is going to be limited to once per week for me 

do this for one full month