W5/DAY 5: FULL BODY
We are in the stage of this program where I want challenge you to step into progressive overload & pick up slightly heavier weights than the first 3 weeks! So for example if you used 10lbs dumbbells all throughout Week 1-3, then for Week 4-6 I want you to challenge yourself to 12-15 lbs instead! Same for all weights/all exercises. This is how we grow & become stronger in the gym!!! You got this :)
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BARBELL BACK SQUAT 4X10
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: 15-35lb plates on each side of the barbell
Advanced: 45-60+lb plates on each side of the barbell*Modification: use dumbbells...
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BARBELL BENT OVER ROW 4X10
Grab the barbell with an underhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell
Advanced: 25-35+lb plates on each... -
SUPERSET 4X (10 CHEST PRESS + 12 IN-OUT CRUNCHES)
First perform the Chest Press for 10 reps, then move straight into the In-Out Crunches. Rest for 30-60 seconds in between each round!
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SUPERSET 4X (10 KB DEADLIFT SQUAT JUMP + 10 GLUTE BRIDGE PULSE)
Perform KB Deadlift Squat Jumps first, then move straight into the Glute Bridge Pulses. Rest for 45-60 seconds before starting at the top for the next round!
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SINGLE-TO-DOUBLE SHOULDER PRESS 4X8
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb du... -
9 MINUTE FINISHER CIRCUIT
FULL BODY FINISHER:
60 sec on / 30 sec off 1x through!-Lunge twists
-Overhead situp
- Hammer curl press
- Leg lifts
- Reverse lunge curls
- Glute bridge chest presses
- Plank
