Week Six - Upper Body Workout - Full Body Power & Strength
Full Body Power & Strength
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23m
Mobility/Stability - 5mins
30 sec - supermans
30 sec - plank taps
30 sec - bear crawl hold
1min - mobility flow (cat/cow, child’s pose)
Main - 12 reps - 3 sets - 1 min rest
A1 Pushups (using bench to incline, modified on knees, regular, weighted)
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
X - Bicycle Crunches
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Week Six - Full Body Workout - Full B...
Mobility/Stability -
1 min - jumping jacks
30 sec - arm circles
1 min - garland squat with reach
1 min - mobility flow (bird dog, child’s pose)Circuit - 3 sets - 12 reps - 1 min rest
Squat with a side crunch
Plank Shoulder Taps
Glute Bridges
Kettlebell or Heavy Grocery Bag Swings
BurpeesF...
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Week Seven - Lower Body Workout - Ful...
Mobility/Stability
30 sec 90/90 flow
16 Glute bridge with knee touch (8 per side)
30 sec high kneesCircuit 1 - 4 sets - 12 reps - option to add backpack, dumbbell or bar
Squat with Pulse
Bulgarian Split Squats (Off bench or side of couch/chair) (6 per side)
RDLs (Dumbbell or Backpack)
Sing... -
Week Seven - Upper Body Workout - Ful...
Mobility/Stability
Thread the needle
Seated twist
Child’s poseCircuit 1 - 4 sets - 16 reps - Dumbbells or Heavy Water Bottles
Hammer Curls
Bird Dog Row
Dumbbell Pullover
Lateral to Front RaiseCircuit 2 - 2 sets - 10 per side - Dumbbells or Heavy Water Bottles
Plank with arm raise
Rear ...
