Workout 9



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:
Side Lunge to Overhead Reach – 15 reps
Inchworms – 15 reps

Lower Body:
Single Leg Deadlift – 10 – 12 reps
Squat Thrusts – 10 – 12 reps
Clockwork Lunges – 10 – 12 reps

Upper Body:
Side Plank – 10 – 12 reps
Down Dog – 10 – 12 reps
Reverse Plank – 10 – 12 reps

Core:
Diamond Kicks – 10 – 12 reps
Dead Bug – 10 – 12 reps
Flutter Kicks – 10 – 12 reps

Cool Down:
Lizard – 30 – 60 seconds
Seated Forward Bend – 30 – 60 seconds

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