GYM
5 Seasons
Make the most of your gym time with a weekly plan designed for the weight room. Updated every week, the Gym Schedule combines strength training, functional movements, and targeted conditioning to help you lift smarter, build muscle, and gain gym confidence.
Please see the dropdown to navigate the schedule!
-
00:25Episode 2
BACK SQUAT (4x10)
Episode 2
https://open.spotify.com/playlist/0NpqhY5KCojVJQKBbkhS4M?si=ym1e6782TJ2hfl47CzFJCw&pi=NhXRrOLaQ7m5s&nd=1&dlsi=84454d96dd824972
Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells Intermediate: ... -
00:24Episode 3
LAT PULLDOWN (4x10)
Episode 3
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep extensions with dumbbells
-
00:27Episode 4
KB SUMO SQUAT TO UPRIGHT ROW ( 3x10)
Episode 4
Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your elbow open up wide by your ears.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: use dumbbells
-
SUPERSET 4x: 10 BENT OVER ROWS + 10 STEP UPS
Episode 5
Bent over rows:
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.Weight Recommendations:
Beginner: 5...
-
SUPERSET 4x: 10 SINGLE LEG RDL + 8 BICEP CURL COMBO
Episode 6
Single Leg RDL:
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.Bicep Curl: Hold ...
