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. Trap Bar Deadlift
OR DB Deadlift
4-5 sets x 6-10 reps
Form Tips: Using the trap bar will allow you to perform the deadlift with less tension on your back, as you do not need to lean forward as much as you would with a barbell. The deadlift is a "bend & hinge" motion. You will want to keep your back flat and lean forward (not too much - if you had writing on your shirt across your chest, you would still want to read that writing in a mirror!) - enough to grab the bar if using. Focus on pushing away from the floor by driving through your feet first and then pushing your hips forward to complete the pulling of the bar up until you are standing straight. Focusing on pushing through your feet will prevent you from over-using you lower back. If using dumbbells, you can opt to start standing up and begin the motion by lowering the weights to the floor first (instead of picking up off of the floor).
To perfect your dumbbell deadlift form, see this technique video HERE.
2. Assisted Pull-up
OR Lat Pull Down
Assisted/ Machine/Cable/ Banded/ or DB alternative
3 sets x 8-10 reps
Form Tips: For Pull-ups, start with a wide grip and allow yourself to lower to full extension (arms straight). Pull yourself up by driving the elbows down and in, squeezing lats and shoulder blades. If using a bar, try to bring chin higher than the bar. Slowly lower yourself with control (this lowering portion is what builds the most strength!)
Keep grip out wide and lean back slightly, pull elbows down and in & squeeze lats & shoulder blades together. Focus on full range of motion, letting your arms extend all the way to straight before pulling down again.
Can also be done on a pull-up assist machine (using wider grips), seated on a cable column with a wide bar (or grip out as wide as you can) or at home with a band (second video).
Alternative move: DB Overhead Pulls - Lying on a bench or the floor, pull weights overhead with soft elbows but keeping arms fairly straight. Optionally, you can lift each leg to meet in the middle for greater core engagement.
3. Bulgarian Split Squats (Glute-Focused)
3 sets x 10 reps L/R
Form Tips: Bulgarian split squats are in-place lunges where you maintain your split stance throughout the movement, and keep the back foot elevated. Make sure the back foot is not too elevated - you should be able to place your knee on the floor and from there hook your foot over the bench or object you are using for elevation. While you are still kneeling, take your front foot out in front of you and aim for a 90 degree angle in the knee (this will help you target the glutes). As you lower during the motion, focus on lowering down and back, and then driving up and forward to perform (hip hinge).
To modify, perform standard split squats (in-place lunges) on the floor with no elevation.
4. Chest Press
Dumbbell / Barbell
3 sets x 8-12 reps
Form Tips:
Barbell: Using a barbell will allow you to press more weight, but will add more stress to the shoulders. If you have sensitive shoulders, stick with a dumbbell press. When pressing with the barbell, keep bar over chest-line and push straight up until arms are straight but NOT locked out at the elbows.
Dumbbell: Create a small angle with the dumbbells, forming a "V" shape. Start with weights right in line next to the chest, and push them up and in - maintaing the "V" shape (top part of dumbbell should touch). Slowly lower and break apart back down in line with the chest.
5. Upright Rows
4 sets x 8-10 reps
Form Tips: With palms facing in towards your chest, pull bar or DBs up until elbows are parallel to the floor and in line with your shoulders.
6. Rear Delt Side Pulls
Double / Single / Banded
3 sets x 8-12 reps
Form Tips: Stand upright and keep core tight. Keep elbow soft (slight bend) and pull on cable or band until just in front of or in-line with your shoulder (do NOT pull far enough back to feel a squeeze in your back or shoulder blades). If you do not have a band or cable machine, you can opt to perform standard DB rear delt flies instead. You can also opt to do one arm at a time if desired.
7. Hamstring Curls
Machine (lying or seated) OR physio ball
OR alternative - Bridge Walk-outs
3 sets x 8-12 reps
Form Tips: Perform hamstring curls with a physio ball, lying with a band, OR seated or lying on a hamstring curl machine. If using a machine, make sure the weight is not too heavy as to compromise getting full range of motion.
With the physio ball: Lay on the floor and place heels on the ball, with legs straight. Leave your arms on the floor for support, and push your hips up off the ground (in a bridged position). Pull the ball in towards your glutes, holding your hips up as much as you can. Then slowly roll the ball back out until straight.
Another alternative would be Bridge Walk-outs shown in the third video: Hold bridge position and walk each foot out one at a time, and then back in. Add weight over the hips for an additional challenge.
8. Alternating Rotating Curls
3-4 sets x 6-10 reps L/R
Form Tips: Keep palms facing in at hips, and rotate each DB up one at a time with palms facing in at chest at the end.
9. Dips
3-4 sets x 6-10 reps
Form Tips: You can use a couch or sturdy chair/coffee table if at home, OR you can opt for the floor dips shown in the second video. Keep backside close to the bench. Only lower until you get about 90 degree angles in the elbows, and then squeeze at straight after pushing up. The straighter your legs are, the harder your dips will be. To modify, add a bend in the knees and keep feet in closer to your body.
10. Decline Sit-Ups
OR Standard Sit-Ups
2-3 sets x 10-12 reps
Form Tips: Using a decline bench, roll up for a sit-up. You can opt to work with or without weight. Try to slowly control the lowering, rolling down one vertebrae at a time. Alternatively, you can sit on the floor and work traditional sit-ups (with or without weight) or crunches.