Happy Sunday!
Here's a sample workout for you this week. This is a workout
that I would program for a client or even myself. I'll give you a version to do in the gym and a version to do at home when you have limited access to weights and equipment.
I program Full Body Routines for 99% of my clients. I
find they work the best and are the most effective when it comes to staying on a plan long term. Most people workout 2-4 times per week. Ideally, you want to hit every body part multiple times per week so hitting full body a few times per week will cover your bases.
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Warm-up:
90-90 stretch on ground -
1 set
Lateral monster walks - 2 sets
Swiss ball dead bugs - 2x10
Wrist banded front raise - 2x10
In Gym Program:
Barbell conventional deadlifts - 8x6x4
Barbell overhead press - 3x10
Kettlebell reverse lunge - 3x8
Seated rows - 3x15
Side
plank clam shell - 3x10
Swiss ball reach out - 3 sets
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At Home Program:
Glute bridges on ground - 3x10-15
Regular or eccentric pushups - 3 sets
Bodyweight reverse lunge - 3x8
Towel bodyweight row - 3 sets
Standing single leg bodyweight abduction - 3x10-15
Forearm plank - 3 sets for time
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Give it a try and let me know! Or, you could sign up for my 5 Week B3 Program to take the guessing out of it. Do that HERE 😁.
Have a great Sunday!
