We've created a simple, 5-day sample Gym Time intro template. This basic plan will allow you to hone in on specific muscle groups each day. Get your feet wet with Gym Time using the intro plan and stay tuned for more curated programs coming soon!
*In true #stokedstyle, feel free to add on fine-tuning from the “Stoked In Studio” Category that targets the focus muscle group(s) of the day*
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
Focus: Shoulders & Core
Equipment: one set of medium/heavy dumbbells
1. Shoulder Press - 12 reps
2. Plank Taps - 10 reps ES
3. Crouching Tiger Push-Ups - 5-6 reps
Perform entire circuit 3 times
Focus: Shoulders (medial delts) & Core
Equipment: one set of medium dumbbells
1. Lateral Raises - 12 reps
2. Quadruped Up/Downs - 6-8 reps ES alternating
3. Plank to Down Dog Taps - 6-8 reps ES alternating
Perform entire circuit 3 times
Focus: Shoulders (anterior delts) & Core
Equipment: one set of medium dumbbells
1. Front Raises - 12 reps
2. Down Dog Triceps Extension to Triceps Push-up - 6-8 reps
3. Tabletop Resistance w/ Dead Bug - 6 reps per side
Perform entire circuit 3 times
Focus: Abs /Core (A)
Equipment: Physio Ball
1. Physio Ball Sit-Ups - 15 full reps, 10 pulses, 5 full reps
2. Physio Ball Roll-Outs w/ circles - 6-8 reps drawing circles EW
3. Physio Ball Table Top Crunches - 10 full reps, 10 pulses
4. Physio Ball Passes - 10 reps EW
5. Physio Ball Dead Bu...