LEGS / CHEST / CORE
WORKOUT
Full Body workout with high reps and shorter rest periods. Maintain a challenging yet achievable weight.
Circuit A – 4 Rounds
1-2 minutes REST in between rounds
- KB/DB Goblet Squat x 15
Increase weight each Round - Lateral Band Walks x 30 (15 each direction)
Circuit B – 4 Rounds
1-2 minutes REST in between rounds
- KB/DB Goblet Squat x 15
Complete first 10 reps w/ 2 second hold at bottom, then complete 5 w/o hold. - Squat Slams x 10
Alt: Squat to Straight Arm Plate Raise x 10
Circuit C – 5 Rounds
1-2 minutes REST in between rounds
- Incline DB Chest Press x 12-15
- DB Close Grip Squeeze Press x 10-12
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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