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Glutes and Hamstrings
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Published v1
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1h
6
Dec 7
Glutes and Hamstrings
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Published v1
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1h
5
Dec 7
Glutes and Hamstrings
No summary yet.
Published v1
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1h
5
Dec 7
Glutes and Hamstrings
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Published v1
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1h
6
Dec 7
Upper Core Express
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Published v1
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5
Dec 7
Twist and Shred
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Published v1
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5
Dec 7
Lower Ab Focus
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Published v1
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6
Dec 7
Lower Ab Express
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Published v1
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9
Dec 7
Express 8-Pack
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Published v1
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8
Dec 7
Ab Attack
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Published v1
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5
Dec 7
6 Pack Express
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Published v1
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5
Dec 7
3 Minute Ab Finisher
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Published v1
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6
Dec 7
12 Minute Abs
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Published v1
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9
Dec 7
Weighted Full Body Express
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Published v1
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6
Dec 7
Full Body Toning Circuit
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Published v1
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23
Dec 7
Full Body Shred
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Published v1
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8
Dec 7
Full Body HIIT
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Published v1
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43
Dec 7
Full Body Blitz
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Published v1
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6
Dec 7
Upper Body Finisher
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Published v1
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5
Dec 7
Full Upper Body + Core
No summary yet.
Published v1
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8
Dec 7
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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 positionFields Reps Weight
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Exercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legFields Reps Weight
Set 1
Set 2
Exercises
Dumbbell Push Press
Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeatFields Reps Weight
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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 positionFields Reps Weight
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Exercises
Knee Pushups
Setup - Start with a plank position with your hands placed slightly wider than shoulder width apart on the floor - Rest your knees on the floor together or slightly apart Movement - Bend your elbows and lower your chest towards the floor, keeping your body in a straight line - Keep your elbows at about a 45 degree angle from your body and ensure your hands are placed directly under your shoulders or slightly wider - Lower your chest until it is just a few inches above the ground - Press through your palms and push your body back up to the starting positionFields Reps Weight
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Exercises
Shoulder Taps
Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possibleFields Reps Weight
Set 1
Set 2