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Full Body Lift

June 15

Full Body Lift

  1. Pull Ups – max reps – 3 sets
  2. Squat & Press – 12 reps – 5 sets
  3. Goblet Squat to Side Squat – 8 reps each leg (count each side squat) – 4 sets
  4. Step Up Bicep Curls – 8 reps each leg – 4 sets

 

  1. Elevated Push Ups – 12 reps – 5 sets

Superset with

  1. Tricep Dips – 12 reps – 5 sets

 

  1. 100 walking bodyweight Lunges

 

Pull Ups

You can do these body weight, on an assisted pull up machine, or with a band.

 

Squat & Press 

Holding the dumbbells over your shoulders with your palms facing each each other, squat down and as you come up out of the squat press the weight up above your head. Position your feet slightly wider than shoulder width apart and make sure as you squat down you are keeping your weight in your heels, (not your toes, your knees are not caving in and that your chest is up.

 

Goblet Squat to Side Squat 

 

Step Up Bicep Curls

With a dumbbell in each hand focusing on one leg at a time, step up onto a bench while bicep curling the dumbbells up towards your shoulders. Make sure you are performing this exercises slow and controlled, don’t let your leg drop back down to the ground each time, slowly lower back down and push back up through the foot on the bench.

 

Elevated Push Ups 

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.

 

Tricep Dips

Sit down on a bench and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.

 

Walking Lunges

Step out so your knee is bent in a 90 degree angle, your back knee should be in about a 90 degree angle as well. Push up through your front heel bring your back leg up. Repeat with the other leg. Make sure your are keeping your core tight and your torso up straight.

Details

Date:
June 15
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