Week 1
This week you'll start with basic movements to build your strength foundation.
Monday
- Glute bridge: two sets of 10 reps
- Lateral band walk: two sets of 10 reps, each direction
- Dumbbell squat: 12 reps
- Walking lunge: two sets of 10 reps, each leg
- Cable machine Romanian deadlift: three sets of 12 reps
Tuesday
- Plank with lateral arm reach: two sets of 10 reps, each side
- Bicep curl: three sets of 10 reps
- Dumbbell bench press: three sets of 10 reps
- Single-arm row: three sets of 10 reps
- Push-up: three sets of 10 reps (can be modified and done on your knees)
Wednesday
You're off to a great start and now it's time to give your muscles a rest. Foam roll, stretch, take a yoga class — just do something that will make you feel good.
Thursday
Yes, this is a strength program but it's imperative to give your muscles a rest. Today, you're going to cross-train. Consider doing a light 15-30 minute run, swimming, riding a bike, or using the elliptical.
Friday
- Glute bridge: two sets of 10 reps
- Plank with lateral arm reach: two sets of 10 reps, each side
The remainder of the workout will be completed as a circuit. Take minimal rest in between exercises (listen to your body) and no more than two minutes of rest in between each round. Complete two to three rounds (if you're feeling completely exhausted after two rounds, stop).
- Dumbbell squat press: 10 reps
- Frogger: 10 reps (you can also do standard burpee)
- Lateral lunge with high pull: 10 reps
- Mountain climber: 20 reps
- Bent-over row: 10 reps
- High knees: 20 reps
Saturday and Sunday
Congratulations, week one of training is officially complete. If you're feeling tight or sore, take an epsom salt bath, relax in the steam room, roll out, and most importantly, keep moving to loosen up your muscles. If your hips are feeling tight, follow this quick four-move mobility routine.