Steal this workout
No workout or nutrition mumbo jumbo today.
Just a workout you can use this week.
Full body. 45 minutes. Every exercise has a purpose.
Use it as one of your three sessions.
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WARM-UP (5-7 min)
2 Minute Jog, jump rope, or any cardio
Bodyweight squat x 10
Hip hinge x 10
Half-kneeling hip flexor stretch x 30 sec each side
Band pull-apart or arm circles x 15
Don’t skip this.
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A1. Goblet Squat — 3 x 10
Dumbbell or kettlebell at your chest.
Feet shoulder-width, toes slightly out.
Squat until elbows touch knees.
Drive through your heels to stand.
Rest 60 sec.
A2. Dumbbell Romanian Deadlift — 3 x 10
Hinge at the hips, soft knee bend.
Dumbbells stay close to your legs.
Feel the stretch in your hamstrings.
Drive hips forward to return.
Back flat the whole time.
Rest 60 sec.
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B1. Dumbbell Row — 3 x 10 each side
One hand and knee on a bench.
Pull to your hip — not your shoulder.
Squeeze at the top. Control down.
Rest 45 sec.
B2. Dumbbell Floor Press — 3 x 10
Back flat, feet on the floor.
Press up, lower until elbows touch the floor.
Shoulder-friendly and very effective.
Rest 45 sec.
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C. Farmer Carry — 3 x 40 yards
Two heavy dumbbells.
Tall posture. Shoulders back. Core tight.
Walk.
One of the most underrated exercises there is.
Rest 60 sec.
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COOLDOWN (3-5 min)
90/90 hip stretch x 60 sec each side
Child’s pose x 60 sec
Deep breathing x 1 min
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How to make it harder next week?
All sets felt strong? Add 5 lbs.
Finished but it was tough? Do one more rep per set.
Form broke down? Same weight, better quality.
That’s progressive overload.
That’s how the body changes.
Let’s get it,
Tim
Book a free intro here and let’s make a plan together.
