WORKOUT OF THE WEEK | 12

Full Body

Total Time: 45 minutes | Exercises: 15 | 120 Estimated Calorie Burn

WARM UP

Complete the following exercises for the prescribed number of sets and reps

Exercise #1

GLUTE BRIDGE

  • SETS: 2
  • REPS: 12
  • REST: 00:00.00
Exercise #2

SUPINE BAND PULL APARTS

  • SETS: 2
  • REPS: 12
  • REST: 00:00.00
Exercise #3

BANDED SCAPULAR STABILITY

  • SETS: 2
  • REPS: 12
  • REST: 00:00.00
Exercise #4

DOWEL OVERHEAD SQUAT

  • SETS: 2
  • REPS: 12
  • REST: 00:00.00

SUPERSET #1

Complete the following exercises for the prescribed number of sets and reps

Exercise #1

BARBELL DEADLIFT

  • SETS: 4
  • REPS: 8
  • REST: 00:00.00
Exercise #2

TRX ROW

  • SETS: 4
  • REPS: 12
  • REST: 01:30.00

SUPERSET #2

Complete the following exercises for the prescribed number of sets and reps

Exercise #1

LANDMINE SQUAT PRESS

  • SETS: 4
  • REPS: 10
  • REST: 00:00.00
Exercise #2

TRX FACEPULL

  • SETS: 4
  • REPS: 15
  • REST: 01:30.00

SUPERSET #3

Complete the following exercises for the prescribed number of sets and reps

Exercise #1

SINGLE ARM DUMBBELL PRESS

  • SETS: 2
  • REPS: 12 Each Arm
  • REST: 00:00.00
Exercise #2

SINGLE LEG YOGA BALL HAMSTRING CURL

  • SETS: 2
  • REPS: 8 Each Leg
  • REST: 00:00.00
Exercise #3

YOGA BALL SUPINE LEG ELEVATED SQUEEZE

  • SETS: 2
  • TIME: 00:40.00
  • REST: 00:00.00

STRETCHING PERIOD

Complete the following stretches for the prescribed time

Stretch #1

KNEELING HIP FLEXOR STRETCH

  • SETS: 1 Each Leg
  • TIME: 01:00.00
  • REST: 00:00.00
Stretch #2

KNEELING GROIN STRETCH

  • SETS: 1 Each Leg
  • TIME: 01:00.00
  • REST: 00:00.00
Stretch #3

HAMSTRING STRETCH

  • SETS: 1 Each Leg
  • REPS: 01:00.00
  • REST: 00:00.00
Stretch #4

Z SIT STRETCH

  • SETS: 1 Each Leg
  • TIME: 01:00.00
  • REST: 00:00.00

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