Full-body activation and core stability
5 Exercises
Warm-up
Circuit
· 1 Rounds
Squat without equipment
Activates the hips and knees before leg work and overall core stability training.
Round
1 : 15-20 Repetitions
Banded Lateral Walk
Activates the glutes and lateral stabilizers to help prevent injuries.
Round
1 : 10-12 Repetitions
Rest time 30s
Main
Heels Elevated Narrow Goblet Squat
Strengthens the quads and glutes while improving posture thanks to the front-loaded position.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Set
2 : 10-12 Repetitions
· Rest time 1 minute
Set
3 : 10-12 Repetitions
· Rest time 1 minute
Set
4 : 10-12 Repetitions
· Rest time 1 minute
Dumbbell Romanian Deadlift
Works the hamstrings and glutes to develop the posterior chain and protect the lower back.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Set
2 : 10-12 Repetitions
· Rest time 1 minute
Set
3 : 10-12 Repetitions
· Rest time 1 minute
Set
4 : 10-12 Repetitions
· Rest time 1 minute
Forearm plank
Strengthens the core and improves overall body stability.
Set
1 : 30-45 Repetitions
· Rest time 1 minute
Set
2 : 30-45 Repetitions
· Rest time 1 minute
Set
3 : 30-45 Repetitions
This workout is part of a complete program.
View program