FULL BODY / CORE
WORKOUT
Circuit A – 6 Rounds
1-3 minutes REST in between rounds
- Alternating Reverse BB Lunge x 10-12 (per side / Medium +)
- Bodyweight Squat x 15
- Standing Calf Raise x 15
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Bridge 2-for-1 DB Floor Press x 6-8 (Heavy)
- Close Grip Incline Bench Push Up x 15
Circuit C – 4 Rounds
1-3 minutes REST in between rounds
- Reverse Grip Single Arm Band Triceps Extension x 12-15 (per side)
- Push Ups x 15
- Drop Step OR ISO Lunge w/ Band Rotation x 15 (per side)
WARM UP
- 2-3 Minute Row or Bike Ride
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Dead Hang x 30 sec
DECOMPRESSION
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon 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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