Setup: Hold bar at chest. Action: Sit hips back deep. Key:Drive up thru heels. Squeeze glutes.
3 Sets of 12 Repetitions
Bicep Curls
Setup: Palms up. Action: Curl to chin. Key:Elbows glued to ribs.
3 Sets of 12 Repetitions
Upright Rows
Setup: Knuckles up. Action: Pull bar up body line to chest. Key:Elbows point out.
3 Sets of 12 Repetitions
3. Station B: The Seat
Chest Press
Action: Push forward. Key:Don't lock elbows hard.
3 Sets of 12 Repetitions
Seated Rows
Action: Pull handles to stomach. Key:Squeeze shoulder blades.
3 Sets of 12 Repetitions
Leg Extensions
Action: Kick legs straight. Key:Pause 1 sec at top.
3 Sets of 12 Repetitions
4. Station C: High Pulley
Lat Pulldowns
Action: Pull bar to collarbone. Key:Lean back slightly.
3 Sets of 12 Repetitions
Tricep Pushdowns
Action: Push bar down to straight arms. Key:Elbows glued to ribs.
3 Sets of 12 Repetitions
5. Flexibility Flow (Expanded)
Deep Low Lunge
Step 1: Step Right foot forward. Drop Left knee to the floor. Step 2: Push your hips forward towards your front heel. Step 3: Raise hands to the ceiling and lean your upper body back slightly. Look up.
60 Sec/Leg
Pigeon Pose
Step 1: From hands and knees, bring Right knee forward to touch Right wrist. Step 2: Slide your Left leg straight back behind you. Step 3: Square your hips to the floor. Lean your chest forward over your front leg.
60 Sec/Leg
Cobra Pose
Step 1: Lie flat on your stomach. Place hands under your shoulders. Step 2: Press into your hands to lift your chest off the floor. Step 3: Keep your hips glued to the floor. Look up gently. Do not pinch your lower back.
30 Sec
Tuesday: The Stair Blitz
Total Time: ~20 Minutes
1. Warm Up
Normal Stair Walk
5 Flights
2. The Workout
The "Double Step"
Action: Skip a step (1->3->5). Key:Lean forward. Drive thru heel.
5 Flights
The "Speed Step"
Action: Hit every step. Key:Fast feet. Pump arms.
5 Flights
The "Side Step"
Action: Turn sideways. Step up leading with one leg only. Key: 3 flights leading Right, 3 flights leading Left.
3 Flights Each
Calf Hang
Step 1: Stand on the bottom step. Step 2: Place ball of foot on edge, let heel hang off. Step 3: Relax weight down to feel calf stretch.
30 Sec
Wednesday: Lower Body Focus
Total Time: ~45 Minutes
1. Free Weights
Dumbbell Goblet Squats
Setup: 1 DB at chest. Action: Squat deep. Key:Go deeper than machine allow.
3 Sets of 15 Repetitions
Walking Lunges
Setup: DBs at sides. Action: Long steps forward. Key:LONG steps target glutes.
3 Sets of 24 Steps (12/leg)
Dumbbell RDLs
Setup: Legs bent but stiff. Action: Hinge hips back. Weights to shins. Key:Back FLAT. Feel hamstring stretch.
3 Sets of 12 Repetitions
2. Machine Finishers
Glute Kickbacks
Action: Low pulley ankle strap. Kick back high. Key:Squeeze hard at top.
3 Sets of 15 Reps (Per Leg)
Seated Leg Ext
Action: Kick straight. Burn out thighs.
3 Sets of 12 Repetitions
3. Flexibility Flow (Expanded)
Deep Low Lunge
Instructions: Step forward. Drop back knee. Push hips forward. Raise hands and lean back to look at ceiling.
60 Sec/Leg
Pigeon Pose
Instructions: Front knee to wrist. Back leg straight. Square hips. Lean chest forward.
60 Sec/Leg
Butterfly Pose
Step 1: Sit on floor. Bring soles of feet together. Step 2: Let knees drop open to sides. Hold ankles. Step 3: Lengthen your spine, then pull chest forward over feet.
60 Sec
Wide Straddle
Step 1: Sit with legs open as wide as comfortable. Step 2: Keep knees straight and toes pointing up. Step 3: Walk hands forward on floor between legs. Keep back flat.
60 Sec
Cobra Pose
Instructions: Lie on stomach. Push chest up. Keep hips down.
30 Sec
Thursday: The Stair Blitz
Total Time: ~20 Minutes
Warm Up
Walk up/down 5 times.
The "Double Step"
Skip a step. Lean forward.
The "Speed Step"
Fast feet. Pump arms.
The "Side Step"
3 Flights Right / 3 Flights Left.
Calf Hang
Instructions: Stand on edge of step. Drop heels. Relax.
30 Sec
Friday: Full Body Strength
Total Time: ~50 Minutes Focus: Finish Strong
1. Warm Up
5 Minute Warm Up
Walk around the house or march in place.
2. Station A: Low Pulley
Cable Squats
Setup: Hold bar at chest. Action: Sit hips back deep. Key:Drive up thru heels. Squeeze glutes.
3 Sets of 12 Repetitions
Bicep Curls
Setup: Palms up. Action: Curl to chin. Key:Elbows glued to ribs.
3 Sets of 12 Repetitions
Upright Rows
Setup: Knuckles up. Action: Pull bar up body line to chest. Key:Elbows point out.
3 Sets of 12 Repetitions
3. Station B: The Seat
Chest Press
Action: Push forward. Key:Don't lock elbows hard.
3 Sets of 12 Repetitions
Seated Rows
Action: Pull handles to stomach. Key:Squeeze shoulder blades.
3 Sets of 12 Repetitions
Leg Extensions
Action: Kick legs straight. Key:Pause 1 sec at top.
3 Sets of 12 Repetitions
4. Station C: High Pulley
Lat Pulldowns
Action: Pull bar to collarbone. Key:Lean back slightly.
3 Sets of 12 Repetitions
Tricep Pushdowns
Action: Push bar down to straight arms. Key:Elbows glued to ribs.
3 Sets of 12 Repetitions
5. Flexibility Flow (Expanded)
Deep Low Lunge
Step 1: Step Right foot forward. Drop Left knee to floor. Step 2: Push hips forward. Step 3: Raise hands and lean back.
60 Sec/Leg
Pigeon Pose
Step 1: Front knee to wrist. Step 2: Back leg straight. Square hips. Step 3: Lean chest forward.
60 Sec/Leg
Butterfly Pose
Instructions: Sit. Feet touching. Knees wide. Pull chest forward.
60 Sec
Wide Straddle
Instructions: Legs wide. Toes up. Walk hands forward.
60 Sec
Cobra Pose
Instructions: Lie on stomach. Push chest up. Keep hips down.