Monday: Legs and Core
Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. If you're a beginner, use your bodyweight when applicable or 3- to 5-kilogram dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.
- Glute Bridge: two sets of 10 reps
- Lateral Band Walk: two sets of 10 reps each direction
- Dumbbell Squat: four sets of 12 reps
- Dumbbell Walking Lunge: three sets of 10 reps on each leg
Complete two sets of the following exercises. Take one minute of rest in between each set.