So, I promised to upload my workout from yesterday. I got this one from a trainer at the gym. For me, it’s pretty difficult. My arms are killing me this morning.
|Warm-UP||Complete some form of aerobic movement prior to exercise, i.e. treadmill, archtrainer, etc.|
|A1 Inverted Row||n/a||4 x 8||Use smith machine, pull body towards bar, underhanded, adjust height for different difficulty levels.|
|A2 Scaption Raise||Blue RB or 5 lbs||3 x 10||Lift using weights or resistance band forming V with arms|
|B1 Push-up||n/a||3 x 10||Use smith machine, lower mid-chest down to bar and return to start. Engage glutes to keep body lined up|
|B2 Front Squat||18+ lbs bodybar||3 x 12||Focus on form, bend at hips and use bench to ensure full range of motion. Hold body bar under chin hands on your shoulders|
|B3 Ankle Mobility||n/a||3 x 8/side|
|C1 Side Plank Abduction||n/a||2 x 8/side||Get into side plank, drive hips forward to ensure optimal alignment, lift top leg and keep controlled|
|C2 Single-leg Bridge||n/a||2 x 10/side||Pull one knee tight to chest. Lift hips off ground using glutes only.|
|D1 Kneeling Heel to Butt Stretch||n/a||2 x :20/side||Same as hip flexor mob, just hold|
|D2 Lat Stretch||n/a||2 x :20/side||Grab onto object and let self fall backwards feeling slight pull in back|
This doesn’t seem like a lot, but when you’re lifting your own body weight you get tired pretty quick. At least, I get tired pretty quick.
You should do this workout two or three times through. I workout on my lunch break mostly, so I only have enough time to go through it twice. I’m pretty slow when I workout.
Don’t forget to stretch before! I’m notorious for just jumping into things without a good stretch. If anyone knows any good hamstring stretches please let me know!