Elena Preston

Training with No-BS Health & Fitness Since: 11/12/2018

Elena's No-BS 1-on-1 Training/Online Session Schedule Block: Monday, April 5, 2021: - Monday, May 3, 2021:

No-BS "Clean & Lean" Whey Protein Nutrition Info:

Elena's Home Workout for
Thursday, May 6, 2021:
Cardio/Jog per usual Elena! REST from circuits today (if you didn't yesterday)!

100 BPM @ 1/1 ALL!

  • 4 mobility moves back-to-back ONCE, THEN CIRCUIT BELOW! @ 1/1 100BPM!
  • Rests are 1.5 mins MAX!
  • See if you can hit 3 passes!

1A. Cat-Camels x 10/ea. Direction!

1B. Hip Hydrants x 10/ea. Side!

1C. NEW SHOULDER MOBILITY x 10/ea. Side!

1. Pick a side, knees tucked at 90 degrees like you see her doing!
2. Hands stacked like she has here, slowly OPEN torso while keeping hips and knees DOWN
3. See if you're able to fully open and touch back of hand to floor!
Go for 10 reps each side but STOP if any pain at all!
Similar idea but a less intense variation should you hit a snag somewhere!

1D. Periformis Stretch x 30 Seconds/ea. Side!

NOTE: DO NOT BOUNCE BACK AND FORTH LIKE THE ANIMATION! JUST HOLD "THE TOP" OF THE STRETCH WHERE YOUR KNEES ARE CLOSEST TO CHEST, YOU'LL FEEL STRETCH RIGHT ON HIP/SIDE OF GLUTE!

REST 60 SEC, THEN 100 BPM @ 1/1 ALL!

1A. Push-Ups x 7 reps @ 1/1!

1B. Dumbbell Shoulder Presses x 10lbs x 12 reps @ 1/1!

30 Degrees keeps shoulders safe when loading weights going up and down, forward and back; same exact form as push-ups, rows, and pull-ups!
If you feel you have to struggle and use your back and knees to get the weight up - STOP, you're done! Let me know what rep that occurs at, if at all!

1C. Dumbbell Bent Over Row x 10lbs x 15 reps @ 1/1

1D. DB Goblet Squats 15bs x 15 reps @ 1/1!

1E. Glute Bridges x 20 reps @ 1/1!!

REST FOR 1.5 MIN MAX, REPEAT AGAIN FOR 3 TOTAL ROUNDS TODAY, ELENA! 🙂

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1A. Seated Hip Abductions x 10/ea. Direction!

1B. Russian Twists x 12 clicks each side!

1C. Touchdowns x 12 reps!

1D. Knee-Tap Plank x 15 clicks each knee!

REST FOR 1 - 1.5 min MAX, REPEAT AGAIN FOR 3 TOTAL ROUNDS TODAY, ELENA! 🙂

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