BACK TO GYM PROGRAM
29 Seasons
GYM PROGRAM- BACK TO GYM BEGINNER- INTERMEDIATE
Using minimal equipment: barbell, dumbbells & bench
~45min. per workout
Back To Gym is your 4 week gym program designed to guide you through a 4 day / week plan using only dumbbells, a barbell & a bench in a gym setting. These 45 minute workouts are curated for girls that have been working out, but want to try out new GYM workouts, or intermediate gym goers! They are simple, effective & easy to follow along as you gain confidence in the gym- let’s do it!!!
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00:21Episode 1
HIP THRUSTS (4x12)
Episode 1
Use a dumbbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb*Modification: do glute bridges on the floor w...
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00:21Episode 2
BARBELL REVERSE LUNGES (4x10) PER SIDE
Episode 2
Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.
Beginner...
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00:19Episode 3
DUMBBELL RDL (4x12)
Episode 3
Engage your core, hinge at the hips as you lower the dumbbells, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb -
00:29Episode 4
BENCH STEP UPS (4x10) PER SIDE
Episode 4
Hold a dumbbell on one side, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight-7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+ ... -
00:23Episode 5
BULGARIAN SPILT SQUATS (4x10) PER SIDE
Episode 5
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
