BASIC FULL BODY WORKOUTS!
WORKOUT #1
Lat Pulldown (use weight that you can do 15 reps, gets challenging by rep #12)
Chest Press (machine OR dbs)
Squats (bodyweight) DO 20!
Ball Crunches (start with 20 and work your way up to sets of 50!)
Alternating Biceps Curl (use a db weight that gets challenging by the time you hit 15...do 20 altogether (10 ea arm)
Triceps Rope (pull down and squeeze out at bottom, keep elbows in)
Lateral Raise (db) (start with a low weight and add as you can! keep elbows slightly bent)
* to save time on cardio, add 10-15 pop squats between every exercise!! DO 3-4 sets of each exercise!!
WORKOUT #2
One Armed Row (12-15 on each side)
Push Ups (push yourself! do as many as you can!!)
Walking Lunges (back n forth the length of whatever room you are in 3x)
Hammer Curls
Tricep Kickbacks
Shoulder Press (machine or db)
Roman Chair Knee Ups
*to increase the intensity, add in 20 jumping jacks between every set to get that heart rate up!!! * do every exercise 3-4x.
workout #3
BACK & BICEPS WORKOUT
LAT PULLDOWN 4 sets of 12-15
LOW ROW 4 sets of 12-15
BENT OVER ROW (under hand grip) 4 sets of 12-15
ONE ARM DB ROW 4 sets of 12-15 ea side
PULLOVERS 3 sets of 10-12 (GO HEAVY!)
KNEELING CABLE ONE ARM ROW 3 sets, slow and controlled 10-12 on ea side
ALTERNATING BICEPS CURLS (OPTIONAL CHALLENGE: stand on the flat side-up of a bosu ball while curling ) 3 sets of 20
DRAG CURLS WITH AN E-Z BAR 3 sets of 20
INSIDE CURLS 3 SETS OF 20
LAT PULLDOWN 4 sets of 12-15
LOW ROW 4 sets of 12-15
BENT OVER ROW (under hand grip) 4 sets of 12-15
ONE ARM DB ROW 4 sets of 12-15 ea side
PULLOVERS 3 sets of 10-12 (GO HEAVY!)
KNEELING CABLE ONE ARM ROW 3 sets, slow and controlled 10-12 on ea side
ALTERNATING BICEPS CURLS (OPTIONAL CHALLENGE: stand on the flat side-up of a bosu ball while curling ) 3 sets of 20
DRAG CURLS WITH AN E-Z BAR 3 sets of 20
INSIDE CURLS 3 SETS OF 20
LEG WORKOUT -glute focus
5 min step mill warm up
* I like to do a few super light "warm up" sets on the leg extension to assess my knees situation for the day and get them nice and warmed up.
follow this with a few banded glute activation moves (if you are my client, you are familiar with the main glute activation moves!) Try a glute kick back or some banded pulsing squats!
LEG PRESS 3-4 sets of 10 to 12, raising the weight ea set
HEX BAR DEADS add some 10/15lbs bumper plates on to start and do a couple light sets before adding as much weight as you can for 2 more HEAVY WORKING SETS.
WALKING LUNGES i start with one bodyweight set, then I grab some 20s, but do whatever weight you are comfortable with and walking lunge the length of your gym at least 3 times down and back.
SUMO SQUATS WITH A HEAVY DB 3 sets of 20 with as heavy of a DB as is comfortable for you. MAKE SURE you are really squeezing your glutes at the top of this move!
* I like to do a few super light "warm up" sets on the leg extension to assess my knees situation for the day and get them nice and warmed up.
follow this with a few banded glute activation moves (if you are my client, you are familiar with the main glute activation moves!) Try a glute kick back or some banded pulsing squats!
LEG PRESS 3-4 sets of 10 to 12, raising the weight ea set
HEX BAR DEADS add some 10/15lbs bumper plates on to start and do a couple light sets before adding as much weight as you can for 2 more HEAVY WORKING SETS.
WALKING LUNGES i start with one bodyweight set, then I grab some 20s, but do whatever weight you are comfortable with and walking lunge the length of your gym at least 3 times down and back.
SUMO SQUATS WITH A HEAVY DB 3 sets of 20 with as heavy of a DB as is comfortable for you. MAKE SURE you are really squeezing your glutes at the top of this move!
at home quarantine workout
WARM UP: if you don't have a piece of at-home cardio equipment ( treadmill, elliptical, spin bike, stepper) do 5 min alternating these exercises:
butt kicks
jumping jacks
pop squats
mountain climbers
EX 1
push ups ( however many you can do 10- 20)
EX 2
squats ( with a hip circle if you have one!) x20
EX 2
walking lunges (go outside and do them down your driveway or the block!)
if confined to the house, do stationery lunges, x10 ea side
(if you have weights, hold them at your sides to make this more challenging)
EX 3
V ups on the floor or on the edge of a couch x20
EX 4
deadbugs do these nice and slow and really squeeze the glute and your core
EX 5
biceps curls with band ( with handles) x20
REPEAT 4x
butt kicks
jumping jacks
pop squats
mountain climbers
EX 1
push ups ( however many you can do 10- 20)
EX 2
squats ( with a hip circle if you have one!) x20
EX 2
walking lunges (go outside and do them down your driveway or the block!)
if confined to the house, do stationery lunges, x10 ea side
(if you have weights, hold them at your sides to make this more challenging)
EX 3
V ups on the floor or on the edge of a couch x20
EX 4
deadbugs do these nice and slow and really squeeze the glute and your core
EX 5
biceps curls with band ( with handles) x20
REPEAT 4x
* filmed on my camera phone April 5, 2020
