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1 workout | 1 available slots | 1 total days

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Day 1

Full Body 6 exercises | 1 sections

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Section Type

Exercises

Heel Elevated Goblet Squat

Setup - Elevate your heels by placing them on an elevated surface - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso - Stand with your feet shoulder width apart with your toes slightly pointed outwards Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting position

Sets

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Exercises

Dumbbell RDLs

Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting position

Sets

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Exercises

Standing Dumbbell Shoulder Press

Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shoulders

Sets

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Exercises

Dumbbell Bent Over Row

Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting position

Sets

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Exercises

Pushup

Setup - Begin getting into a high plank position with your hands placed beneath your shoulders - Keep your body in a straight line, placing your feet slightly apart Movement - Begin to lower your body towards the floor bending your elbows. Keep your elbows close to your body - Lower yourself until your chest is just above the floor and then push through your triceps and biceps to return to the starting position

Sets

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Exercises

Weighted Burpee

Setup - Grab a set of dumbbells - Start by lying face down to the ground with your body fully extended. Grip the dumbbells by your sides with your elbows facing towards the ceiling and have your toes flat on the ground Movement - Press your body upwards using your hands that are gripping onto the dumbbells - Use your feet to jump into a squat position, and then lean your torso over as you swing the dumbbells in between your legs and press over your head using the momentum - Lower yourself back down into a pushup position. Then lower yourself again so your torso is flat on the ground, back to the starting position - Repeat at a fast pace

Sets

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