Week Three - Upper Body Workout - Full Body Power & Strength
Full Body Power & Strength
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22m
Mobility/Stability - 5mins
30 sec - supermans
30 sec - plank taps
30 sec - bear crawl hold
1min - mobility flow (cat/cow, child’s pose)
Main - 3 sets - 1 min rest
A1 Dumbbell row - neutral grip - 12 reps (option to fill backpack with water bottles or use barbell)
Triset - 3 sets - 10 reps each - 45 sec rest - (option to use water bottles for weights if you don’t have dumbbells)
B1 Dumbbell bicep curl to shoulder press
B2 Tricep extensions
B3 Zottman curls
Core Finisher - AMRAP - 1:30 each
X2 - Bicycle Crunches
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Week Three - Lower Body Workout - Ful...
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Runners Stretch (in a low lunge with a thoracic reach to the sky): 30 sec each side
Toe hold standing to crouch: 15 reps
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Squat with a 2 sec hold
Fire Hydrants
Donkey Kicks
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Week Three - Full Body Workout - Full...
Mobility/Stability - 5 min
1 min - jumping jacks
1 min - arm circles
1 min - garland squat with reach
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Squat with a side crunch
Inchworms
Glute Bridges
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Week Four - Lower Body Workout - Full...
Mobility/Stability
Pigeon Stretch: 30 sec each side
Toe hold standing to crouch: 15-20 repsCircuit 1 - 4 sets - 12 reps - 1 min rest in between exercises
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Bulgarian Split Squats (Off bench or side of couch/chair)
RDLs (Dumbbell or Backpack)Fin...
