Workout 7



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:
Bird Dogs – 15 reps
Walking Hip Swings – 15 reps

Lower Body:
Surrenders – 10 – 12 reps
Squat Jumps – 10 – 12 reps
Hip Bridge Hold – 10 – 12 reps

Upper Body:
Cobra Lat Pulldowns – 10 – 12 reps
Pike Push-ups – 10 – 12 reps
Crab Kicks – 10 – 12 reps

Core:
Hip Dips – 10 – 12 reps
Cross Crunches – 10 – 12 reps
Side Plank Reach Under – 10 – 12 reps

Cool Down:
Cat Cow – 30 – 60 seconds
Happy Baby – 30 – 60 seconds

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