Gym Time 5-Day Intro Template
Full Body - Legs/Glutes/Shoulders/Core (C)
Focus: Lower Body & (touch of) Shoulders/Upper Body
Equipment: Bench & one heavy dumbbell
*perform moves 1 & 2 on R side then 1&2 on L side
1. SL Squat to Lunge - 8-10 reps
2. Step Up to Shoulder Press - 12 reps
3. Incline Push-Up with Knee Drive - 12 reps, 3 reps per knee to chest
Perform entire circuit 3 times
Up Next in Day 5 - Full Body Focus
Full Body - Posterior Chain (B)
Focus: Full Body- Posterior chain
Equipment: Cable Set-Up with rope attachment
1. Lunge/Wide Row - 8-10 reps ES
2. ISO Lunge - 10 pulses followed by 10 sec hold *start with the leg you started with in the first exercise*
3. Anti-Rotation Cross Body Chop - 10-12 reps ES
Perform entire circuit 3...
Full Body - Upper Body/Core & Cardio ...
Focus - Full Body - upper body/core & cardio power
Equipment - one set of medium/heavy dumbbells & a soft medicine ball (slam ball)
1. Renegade Row KickBack Burpee Combo - 8-10 reps
2. Ball Slams - 15-20 reps
3. Ball knee Drive/Mountain Climbers - 2 ES alternating slow, 10 ES alternatin...