Jul 27 • General discussion
Workout of the week! 7/27-8/2
Workout of the week! 7/27-8/2
Day 1: Lower Body
start with a 5-10 minute warm-up to get the body moving. Big Muscle Group needs lots of blood flow!
- Dumbbell Goblet Squat: 4 × 8–10
- Banded Squat Pulses: 4 × 20
- Dumbbell Romanian Deadlift: 4 × 10
- Standing Banded Kickbacks: 3 × 15/leg
- Bulgarian split squat: 3x15 each side
- Monster Walk: 3x15 steps in each direction
Finisher:
Complete 2 rounds:
- Wall Sit with Band Around Knees – 45 seconds
- Bodyweight Jump Squats – 12 reps
Day 2: Upper Body: Push, pull and shoulders
Start with a 5-10 minute warm-up. Let's get that body moving ladies!
- Dumbbell Floor Press: 4 × 8–10
- Standing Band Chest Fly: 4 × 15
- Single-arm dumbbell row: 4x10 each side
- Band Face Pulls: 4 × 15
- Dumbbell Arnold Press: 3 × 10
- Band Lateral Raises: 3 × 15
- Hammer Curl: 3 × 10
- Band Triceps Pressdown: 3 × 15
FINISHER!
Complete 2 rounds:
- Band Pull-Aparts × 20
- Push-Ups × Max Quality 5-10 reps
Day 3: Posterior Chain & Core
Warm-up 5-10 minutes. LOVE working the backside!
- Dumbbell Deadlift: 4 × 8
- Banded Good Morning: 4 × 15
- Dumbbell Bent-Over Row: 4 × 10
- Band Pull-Aparts: 4 × 20
- Dumbbell Hip Thrust: 3 × 12
- Banded Fire Hydrants: 3 × 15/leg
- Farmer Carry: 3 × 60 seconds
- Standing Pallof Press with Band: 3 × 12/side
FINISHER!!!!
Complete 3 rounds:
- Dumbbell Swings × 15
- High Plank × 45 seconds
- Band Lateral Walk × 15 steps each direction
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Workout of the week! 7/27-8/2
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