Full Body Gym Warm Up View online

11 min · Abs, Back, Chest, Legs, Shoulders

Good day! Let's get that body as warm as a baking banana. We're going to include a healthy mix of
dynamic stretching, muscle activating, and light heart-rate increasing exercises in today's warm up. Let's
get to it!

Bird Dogs Hip Circles Medicine Ball Wall Throw

0:15 0:15 0:15

rest rest rest

2 sets 30 secs 5 sec rest 2 sets 30 secs 5 sec rest 2 sets 8 reps 20 sec rest
Alternate your side with every rep! Go for 30 seconds clockwise and 30 Get nice and low here, and pause at the
seconds anticlockwise! lowest portion of the rep and allow your
glutes to stretch a little.

Knee Push-ups Mountain Climbers Cardio – Cross Trainer

0:15
rest

2 sets 10 reps 20 sec rest 2 sets 30 secs 20 sec rest 2 min

Aim to get your chest as close to the floor Once these are complete, you're almost Spend 2 minutes going at a nice, steady
as possible while maintaining good good to go! pace.
posture!

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Pound for Pound View online
59 min · Abs, Back, Chest, Legs, Shoulders

A great way to burn through fat while toning muscle is to lift heavy things. Today, we're going to do just
that! Each exercise is to be completed in standard, chronological fashion. Work hard today in order to win
tomorrow!

Leg Press Dumbbell Deadlifts Wide-Grip Lat Pulldowns

1:00 1:00 1:00

rest rest rest

4 sets 10 reps 90 sec rest 4 sets 12 reps 90 sec rest 4 sets 10 reps 90 sec rest
Exercise 1! Take your time here to build up Focus on your form with every rep. bend We're working on getting you to pull-up
your weight, increase with every set if you your knees not your back and always keep power! Don't move too fast, control the bar
can! your chin up! down to your chest.

Decline Bench Dumbbell Press Lateral Shoulder Dumbbell Raises Lunge with Bicep Hammer Curls

1:00 1:00 1:00

rest rest rest

3 sets 10 reps 60 sec rest 3 sets 10 reps 60 sec rest 50 reps 2.5 lbs
Push-up power building. Feel a nice burn at Having a slight bend at the knee prevents 2.5 lbs per hand, 25 reps per leg. How
the end of every set. Click the instructions tension in the back. The bend is your quickly can you complete this exercise?
for more guidance! friend.

Two-Arm Kettlebell Squat Swings Downward Cable Wood Chops Upward Cable Wood Chops

1:00 1:00
rest rest

30 reps 10 lbs 4 sets 12 reps 60 sec rest 4 sets 12 reps 60 sec rest
Swing that kettlebell! Watch your Imagine you're chopping down a tree, but Imagine you're chopping 'up' a tree? Go go
movement in the mirror and keep the you're not because you're green! So close for the finish!
motion continuous. to the end! 2 sets per side!

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Full Body Post-Workout Cool Down View online
9 min · Back, Legs, Shoulders

Let's bring that heart rate down, remove some lactic acid, and prepare you for some rehabilitation with
today's cool-down session. Cooling down is more important than you think!

Cardio - Walking Standing Adductor Hamstring Stretch

3 min 2 sets 30 secs 2 sets 30 secs

This is where you need to walk slow and Begin by releasing any built-up hip tension Stretch out each hamstring for 30 seconds.
steady. Focus on your breathing and bring with these! Aim to get your chest down to your
that heart rate down. knee...oooohh yeah.

Lunge Stretch Knee-to-Chest Lower Back Stretch Shoulder Stretch

2 sets 30 secs 2 sets 30 secs 2 sets 30 secs

Aim to get that rear knee nice and low, Get those glutes all stretched out; they You're almost there, are you feeling
then apply pressure to open up your hips! need care! rehabilitated?

Butterfly Stretch

1 sets 30 secs
Finish up with the classic butterfly stretch.
Eyes on the prize.

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