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Gym Time 5-Day Intro Template

Full Body - Legs/Glutes/Shoulders/Core (C)

4m 38s

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)
    04:10
    Full Body - Posterior Chain (B)

    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 ...
    04:04
    Full Body - Upper Body/Core & Cardio ...

    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...

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