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Gym Time 5-Day Intro Template

Shoulders (Medial Delts) & Core (B)

2m 47s

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

Up Next in Day 4 - Shoulders & Core Focus

  • 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

  • Abs/Core (A)
    05:03
    Abs/Core (A)

    Abs/Core (A)

    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...

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