When starting new strength exercises, always practice the form and technique with very little to no weight for 10-15reps until you feel comfortable with the movement. Then slowly increase weight overtime making sure you execute each rep with good form and technique.
Warm-up: 5-10min on Treadmill, Rowing Machine or 5- 1min Jump Rope intervals
5min Rhythmic Stretches to bring awareness to muscles and joints in the lower body and core
1) Downward Facing Dog with Heel Pedals
2) High Lunge + Side Bend
3) Greatest Stretch in the World (Hand on instep)
4) Forward Fold Walk Outs
5) Mountain Climbers
6) Cat Cows
7) Upward. Facing Dog or Cobra
Fire Glutes, make sure you are activating the glutes.
1) Standing Banded Leg Abductions 15-20reps
2) Squat Banded Leg Abductions 15-20reps
3) Standing Banded Back Kicks 15-20reps
Strength Exercises
1) Reverse Hack Squat Machine, 6-10reps, 3-5sets
2) Deadlifts, 6-10reps, 3-5 sets
3) Standing Banded Back Kicks 15-20reps
4) Cable Straight Leg Lifts, 15reps, 2-3sets
Finish with a Total Body Stretch.
If you are new to strength training and you need to learn proper form & technique we have Strength + Cardio workouts in our club! All you need are dumbbells. Come join us!
