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WORKOUT 1

 

Workout 1

Plank

Equipment:

Bodyweight

Weight:

Bodyweight

Reps:

45s

Sets:

2-3

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Begin on the floor, plant your toes (feet together or shoulder width), and raise your body onto your elbows, which should right underneath your shoulders. Maintain a flat back, pull your belly button towards your spine, and squeeze your glutes.

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Workout 1

Bicycle Crunch

Equipment:

Bodyweight

Weight:

Bodyweight

Reps:

20

Sets:

2-3

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Begin with your back on the floor, knees bent to 90 degrees with your heels off the floor and your hands on either side of your head. Crunch your abs to touch your opposite elbow and knee.

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Workout 1

Single Leg Dumbbell Core Press

Equipment:

Dumbbells

Weight:

15

Reps:

15 each side

Sets:

2-3

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Balance on one leg, bring the dumbbell up to your chest, then press it straight out while bracing your core muscles.

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Workout 1

Glute Bridge with Chest Press

Equipment:

Dumbbells

Weight:

15

Reps:

15

Sets:

2-3

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Begin with your back on the mat, knees bent, and elbows bent to 90 degrees out to the side of your chest. Simultaneously lift your hips, squeeze your glutes, and press the dumbbells above your chest.

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Workout 1

Dumbbell Close Grip Chest Press

Equipment:

Dumbbells

Weight:

10

Reps:

15

Sets:

2-3

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Begin with your back on a bench, dumbbells clasped against each other over your chest. Maintain contact between the dumbbells and press up in line with your chest.

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Workout 1

Squat and Press

Equipment:

Dumbbells

Weight:

10

Reps:

15

Sets:

2-3

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Begin with your feet shoulder width apart and dumbbells up above the shoulders. Squat down making sure your knees push slightly outwards, then ascend and press the dumbbells overhead keeping your palms facing each other.

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Workout 1

Jump Squat

Equipment:

Bodyweight

Weight:

Bodyweight

Reps:

10

Sets:

2-3

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Begin with your feet shoulder width apart, squat down keeping your hands in front of you, then as you ascend out of your squat, jump straight up and swing your arms in a downward motion.

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Workout 1

Side Plank

Equipment:

Bodyweight

Weight:

Bodyweight

Reps:

30s each side

Sets:

2-3

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Begin by lying on your side, then stack your feet, line up your knees, hips, and shoulders, place your elbow underneath your shoulder, then raise your hips and engage your core.

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Workout 1

Step up to Balance Curl

Equipment:

Dumbbells

Weight:

10

Reps:

15 each side

Sets:

2-3

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Stand directly in front of a raised surface, about 6-8 inches (box, platform, stair, etc). Allow the dumbbells to hang at your side as you step onto the surface with one foot, balance, tighten your core, and curl both the weights while maintaining balance. Step down, and repeat with the opposite foot.

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Workout 1

Goblet Squat

Equipment:

Dumbbells

Weight:

25

Reps:

15

Sets:

2-3

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Begin with your feet shoulder width apart, grasp the underside of the top head of the dumbbell such that your palms are facing each other. As you squat, push your knees just over your toes to avoid knees from caving inward.

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Workout 1

Dumbbell Reverse Lunges

Equipment:

Dumbbells

Weight:

5

Reps:

15 each side

Sets:

2-3

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Begin by placing one foot approximately 1.5-2 feet directly behind you, then bend your knee towards the floor (either touch briefly or come close). When ascending from the lunge, push your weight through the heel of your front foot.

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WORKOUT 2