Workout 10



Fitness Friday: Weekly Workout

A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise.

Dynamic Warmup:
Lunge to Hamstring Stretch – 15 reps
Heisman – 15 reps

Lower Body:
Goblet Squat – 10 – 12 reps
Lunge to Kick – 10 – 12 reps
Kettlebell Leg Lifts – 10 – 12 reps

Upper Body:
Hammer Curls – 10 – 12 reps
Plank Jacks – 10 – 12 reps
Crab Hold – 10 – 12 reps

Core:
Double Leg Lift – 10 – 12 reps
Cross Climbers – 10 – 12 reps
Teapot – 10 – 12 reps

Cool Down:
Seated Side Stretch – 30 – 60 seconds
Single Arm Wall Stretch – 30 – 60 seconds

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