Trainer Notes

  • Click/tap on an exercise name if you need a video of that exercise and instruction on form

  • Pick the appropriate weight so that you can maintain good form

  • follow your workout below in order

Main Workout

Do all circuit 1 exercises in a row then rest for 60 seconds. Repeat for a total of 3 sets before moving on to the next circuit using this process.

Circuit 1

Crossover mountain climber

10 reps each side

leg raises

10 reps

Circuit 2

Farmer Carry

30-60 seconds

(35-45 lb each dumbbell)

Dumbbell rows

10 reps

(20-25 lb each)

dumbbell deadlift

10 reps

(20 lb each)

Circuit 3

curtsy lunge

10 reps each side

dumbbell reverse fly

10 reps

(5 lb each)

Stretches

  1. Hip flexor stretch— 1 minute each

  2. Seated Piriformis Stretch — 1 minute each

  3. Butterfly Stretch — 1 minute

  4. Jefferson Curl — 12 reps - 2 sets

  5. Calf Stretch — 1 minute each

  6. Standing Quad Stretch - 1 minute each

  7.  Band Chest Opener - 1 minute

  8. Band Dislocators — 12 reps