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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 4 - Shoulders & Core Focus

  • Shoulders & Core (A)
    02:23
    Shoulders & Core (A)

    Shoulders & Core (A)

    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

  • Shoulders (Medial Delts) & Core (B)
    02:47
    Shoulders (Medial Delts) & Core (B)

    Shoulders (Medial Delts) & Core (B)

    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

  • Shoulders (Anterior Delts) & Core (C)
    03:33
    Shoulders (Anterior Delts) & Core (C)

    Shoulders (Anterior Delts) & Core (C)

    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

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