💪🏾 . Full-Body Muscle Focus Day
A Full Body Conditioning day, finished with cardio at the end, could be done in as little as 65-75 minutes total once you learn the exercises and no longer need to watch all the videos. I do recommend you watch the videos for your first few weeks or so to get the hints on how to properly perform each one.
Warm Up
- 5 minutes Cardio (treadmill, bike, etc.)
5x
Barbell Deadlifts » 10-12 Reps
- Arms like hooks
- Take slack out of bar
- Straight up and down; shoulders up first
T-Push Ups » 10-12 Reps
- Your Push Up postion
- Legs slightly apart
- Push up and turn body and raise arm so both of your arms are vertical
- Alternate sides
Skier Side Jumps with pause » 20 Reps
- Body neutral
- Inside leg can stabilize if needed
- Catch and control your landings
Repeat above sequence 5x; then…
5x
1-Arm Chest Presses with Dumbbell » 10-12 Reps
- Single dumbbell in neutral position (parallel to body)
- Opposite arm can be up in air to balance
- Control up and down
- Perform all reps with one arm, switch dumbbell arms at chest level then repeat all reps with other arm
Step Ups with Dumbbells » 8-10 each side
- Use sturdy step box or bench
- Dumbells to each side (if used; or single in "goblet" position)
- Step up—not forward, then control down
- Complete reps on one leg before switching to other
Repeat above sequence 5x; then…
5x
Leg Presses » 12-15 Reps
- Never lock your knees or be on toes
- Make sure back is firmly against seat
Triceps Kickbacks with Dumbbells » 12-15 Reps
- Lean foward about 45° with dumbbells in a curl position at chest level
- Keep upper arms in same position and kick back dumbbells (hinge at elbow until arms are straight)
Bicep Curls with Dumbbells » 10-12 Reps
- Dumbells neutral at side
- Keep body neutral and stable
- Curl up, turning wrists out as you get to the top
- Control down
Repeat above sequence 5x; then…
Cardio
- 5 min of one cardio movement/equipment
- 4 min of one cardio movement/equipment (pick something more challenging then prior)
- 3 min of one cardio movement/equipment (pick something more challenging then prior)
- 3 min of one cardio movement/equipment (pick something more challenging then prior)
Total of 15 min of cardio with 4 different movement
Or
- 15 minutes one one movement