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To stay safe and get the most out of your workout you must always include a pre-workout warm-up before you begin
and then finish with a cool down to get your body back into gear.
Timing: We start with a warmup and then we finish our training session with a cool-down and
some stretching.
Most warmups don’t take very long, just two-three minutes, five minutes tops. To benefit us the most a warm-up
should work the same muscles we will be engaging during the main workout - they should include lighter exercises
or a toned down version of the training ahead.
Planks
An exercise in which you hold your body straight and parallel to the floor while resting on your toes and hands or elbows: Planks are very good for strengthening your core
Squats
When performed correctly, squats are a functional exercise that can boost your calorie burn, help prevent injuries, strengthen your core.
Ball Squats
The wall ball squat exercise increases your heart rate, making it a great way to improve your cardiorespiratory fitness and burn calories, too.
Dumbbell row
The biggest benefit of the dumbbell row is that it can build up the strength you need in the back of your body to maintain good posture.
Leg Raises
aise your legs until they're at 90 degrees from the floor and your lower back begins to come off the ground.
Deadlift
Doing this full-body movement burns calories, boosts grip strength, builds strength for everyday tasks and improves performance in sports
Biceps
Developing strength in the biceps is beneficial for preventing injury and strain when carrying out many everyday functional movements.
Front-Squats
They also help strengthen the spinal erectors. These are muscles responsible for keeping the back straight.
Along your fitness journey, you’ve learned that a little progress each day adds up to big results. You’ve perfected your form, know your way around the gym, and are ready to take your routine to the next level. The team at Fitness Project is here to help you take things up a notch and reach your goals.
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squats | 3 | 8-12 |
| 2 | Hack Squats | 3 | 8-12 |
| 3 | Sissy Squats | 8 | @2 |
| 3 | Leg Extensions | 3 | 10-12 |
| 3 | Lunges | 3 | 10 Each |
| 3 | Leg Curls | 3 | 10-12 |
| 3 | Standing Calf Raises | 4 | 10-12 |
| 3 | Stiff Legged Deadlifts | 3 | 10-12 |
| 3 | Donkey Calf Raises | 3 | 10-12 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press* | 3 | 8-12 |
| 2 | Dumbbell Incline Press | 3 | 10-12 |
| 3 | Lying Barbell Extensions* | 3 | 10-12 |
| 3 | Dumbbell Fly | 3 | 10-12 |
| 3 | Cable Crossovers | 3 | 10-12 |
| 3 | Dumbbell Extensions | 3 | 10-12 |
| 3 | Standing Calf Raises | 4 | 10-12 |
| 3 | Dumbbell Kickbacks | 3 | 10-12 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlifts** | 3 | 8-12 |
| 2 | Pull Downs* | 3 | 10-12 |
| 3 | Pull Overs | 3 | 10-12 |
| 3 | Underhand Rows | 3 | 10-12 |
| 3 | Neutral Grip Cable Rows | 3 | 10-12 |
| 3 | Barbell Curls* | 3 | 10-12 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press* | 3 | 8-12 |
| 2 | Incline Lateral Raises* | 3 | 10-12 |
| 3 | Cable Upright Rows | 3 | 10-12 |
| 3 | Lateral Raises | 3 | 10-12 |
| 3 | Leg Raises | 3 | 10-12 |
| 3 | Dumbbell Shrugs | 3 | 10-12 |
| 3 | Sit Ups | 3 | 12-15 |
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