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Gym Time 5-Day Intro Template

Full Body - Dynamic Core Warm-Up (B)

2m 51s

Focus: Full Body Warm-Up - Dynamic Core
Equipment: Medicine Ball or Light/Medium Dumbbell

1. Choppers - 12-15 reps
2. Rotational Sweep - 10-12 reps ES
3. Low to High Rotational Chop - 10-12 reps ES
4. Squat/Chest Press - 8-10 reps with 3 sec hold

Perform entire circuit 3 times

Up Next in Day 1 - Back & Core Focus

  • Back & Core/Abs (A)
    03:49
    Back & Core/Abs (A)

    Back & Core/Abs (A)

    Focus: Back & Core/Abs
    Equipment: Cable Set-Up with straight bar attachment, Physio Ball

    1. Lat Pulldown - 12-15 reps
    2. Physio Ball Roll-Outs - 12 reps
    3. Physio Ball Sit-Ups - 12 full reps, 8 pulses, 5 full reps

    Perform entire circuit 3 times

  • Back & Core/Abs (C)
    04:44
    Back & Core/Abs (C)

    Back & Core/Abs (C)

    Focus: Back & Core/Abs
    Equipment: TRX & one set of (heavy) dumbbells

    1. TRX Rows - 12-15 reps
    2. Renegade Rows/Down Dog taps - 8 reps (ES alternating), THEN straight rows - 4 reps (ES alternating)
    3. Dead Bug - 10 reps (ES alternating) THEN Table Top Resistance Hold - 15 seconds

    Perfo...

  • Back & Core (D)
    04:44
    Back & Core (D)

    Back & Core (D)

    Focus - Back & Core (with a touch of lower body)
    Equipment - Cable Set-up with handle attachment

    *perform moves 1&2 L side focus, then moves 1&2 R side focus
    1. Standing Single Arm Row - 12 reps
    2. Anti Rotation “stir the pot” Paloff Press Variation - 12 reps
    3. SL Bodyweight Deadl...

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