Instructions:
- Warm-Up: Start with some kind of 3-5 minute warm-up, whether it be performing the exercise with just bodyweight or very light weights to start, bodyweight mobility movements, walking, cycling, elliptical, etc.! See Warm-ups library HERE.
- Order: These movements are placed in a recommended order, but you can modify as needed. You can opt to do them individually (in a row) or circuits movements as desired. If you want to target a specific muscle group over others, start with that movement first.
- 30 minute version: perform one less set of each exercise as given.
- Rest between sets: 45-90 sec for compound movements, 30-60 sec for single muscle movers.
- Rep recommendations: Make sure to use weight that is challenging! You should be pushing through to get the specified # of reps for each movement. Some of the rep ranges given for these exercises are lower than you may be used to - this is to promote strength gains and you will want to aim for a heavy enough weight to reach that range and not more. You can opt to do more reps with a lighter weight though if that better suits your needs, and if you are a beginner you should aim for 8-12 reps of each movement. If you do not have access to heavier weights, then aim for higher reps as well.
1. Barbell or DB Squats
1 set x10-12 to warm-up (light)
3-4 sets x 6-10 reps
Form Tips: Start a little lighter as a warm-up for the first set (12 reps), and then increase to moderate weight (roughly 50% of what you usually do) for the next two to three. Focus on keeping the chest upright with a slight natural forward lean, driving the hips back and aiming to get hamstrings parallel to the floor.
The DB front squat will load your core a little more so than the BB back squat, as the weight is sitting more forward on your shoulders. Focus on keeping the chest tall and getting depth in your squat without letting your chest fall too far forward.
To work on your squatting form, check out this NEW video HERE!
2. Romanian Deadlift
Barbell or Dumbbell
3 sets x 6-10 reps
Form Tips: Start with feet shoulder width apart and soft knees (very slight bent, knees should never lock!). Keep back flat and hinge at the hips, lowering the weight (keep weight close to legs as you lower) while keeping your legs fairly straight with just a slight soft bend in the knees. While you lower, focus on pushing the hips back until you feel a stretch in the back of the hamstrings. Pull up firmly to straight, and do not push hips forward. Squeeze the glutes enough to be in a straight line position at the top.
For more tips on perfecting the Romanian Deadlift, see this form video HERE!
3. Incline Chest Press
Dumbbell or Barbell
3 sets x 6-10 reps
(You can opt for a standard chest press if you do not have an incline bench!)
Form Tips: Using an incline bench OR a large physio ball, angle yourself back so that you are not upright but not flat (right in between - think about 120-150 degree angle). Keep palms facing outward and push dumbbells up and in. This angle will work both your shoulders & chest. If you are using a ball and it is not large enough to rest your head on, make sure to keep neck relaxed or use a lighter weight so as not to strain.
4. Supinated Bent Rows (Palms-Up)
Barbell / Dumbbell OR Cable option
3 sets x 6-10 reps
Form Tips: Lean forward and keep back flat. Grab bar or weights and keep palms facing up. Pull weight up and in, keeping elbows next to the ribs and squeezing shoulder blades in towards spine. Control the lowering portion. You can also opt to do this on a cable tower, either seated or standing.
5. Push Press
Dumbbell or Barbell
3 sets x 6-10 reps
Form Tips: Hold bar or dumbbells up at chest with palms facing out. Dip at the knees to build slight momentum to help you push the weight up. Extend your arms to straight overhead. The push press should allow you to push slightly heavier weight than a standard shoulder press due to the momentum from your lower body.
6. Rear Delt Face Pulls
3 sets x 8-12 reps
Form Tips: Pull the rope attachment or band towards your face and stop when your elbows are in line with your shoulders (no further back); you should feel this in the back of your shoulders and NOT in your back/shoulder blades.
You can also opt to do the floor-lying version, which will allow you to disengage your neck & traps if you find those muscles taking over. As you pull towards your face & the floor, slighty rotate the rope apart.
7. Palms-Up Curls
Barbell or Dumbbell
3 sets x 6-10 reps
Form Tips: Keep elbows in at ribs, and core tight (try to prevent swaying if possible). Keep palms facing up and curl bar or dbs in towards chest.
8. Tricep Skull Crushers
3 sets x 6-10 reps
Form Tips: Lay down on a bench or on the floor. Extend dumbbells directly up over shoulders. Lower the dumbbells by bending your elbows and dipping the weights down, keeping the elbows in place. Push up to straight and squeeze.
9. Standing Calf Raises
Dumbbell or Barbell
3 x 15-20 reps
Form Tips: Push up onto your toes and hold for a count of 1. Focus on keeping your core tight and avoiding any swaying.
10. Leg Lifts
Hanging / Bench / Floor
3 sets x 12-15 reps
Form Tips: Either hanging using an assisted machine (or arm attachments for the pull-up bar - not shown), or lying on the floor - slowly lift and lower the legs with control. Try not to let your body sway as much as possible if you are hanging with no back support. If on the floor, you can tuck your hands under your hips for support for your lower back.