Full body â legs, chest, and posterior chain
12 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Use a moderate pace solely to gradually raise body temperature without creating fatigue.
45 seconds - 1 minute
Use a comfortable range of motion, keep your knees aligned with your feet, and move smoothly. This set is for warm-up only. Read more Read less
Use a comfortable range of motion, keep your knees aligned with your feet, and move smoothly. This set is for warm-up only.
12 - 15 Repetitions
Perform controlled circles in both directions without forcing the shoulders through an excessive range of motion.
30 seconds - 40 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per leg. Keep both feet on the floor, keep the front foot stable, and lower with control through a full range of motion you can manage. Aim for about two repetitions in reserve. Once you can complete 15 repetitions on every set for two exposures, progress to a more challenging unilateral variation of the same movement pattern and restart at the lower end of the range. Read more Read less
Count repetitions per leg. Keep both feet on the floor, keep the front foot stable, and lower with control through a full range of motion you can manage. Aim for about two repetitions in reserve. Once you can complete 15 repetitions on every set for two exposures, progress to a more challenging unilateral variation of the same movement pattern and restart at the lower end of the range.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Set
4: 8 - 15 Repetitions
Chain without rest
Keep your body braced and lower your chest between your hands. Aim for about two repetitions in reserve. If you cannot reach the lower end of the range with good form, use the Knee Push-Up; once you can complete 15 repetitions on every set for two exposures, progress to a more challenging Push-Up variation. Read more Read less
Keep your body braced and lower your chest between your hands. Aim for about two repetitions in reserve. If you cannot reach the lower end of the range with good form, use the Knee Push-Up; once you can complete 15 repetitions on every set for two exposures, progress to a more challenging Push-Up variation.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Set
4: 8 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per leg. Keep your upper back on the floor, drive through the working foot, and finish with a clear glute contraction without arching your lower back. Once you master the top of the range, increase control during the lowering phase or hold a longer pause at the top before choosing a variation with a more demanding lever arm. Read more Read less
Count repetitions per leg. Keep your upper back on the floor, drive through the working foot, and finish with a clear glute contraction without arching your lower back. Once you master the top of the range, increase control during the lowering phase or hold a longer pause at the top before choosing a variation with a more demanding lever arm.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Set
4: 10 - 15 Repetitions
Chain without rest
Lie face down and draw your elbows toward your ribs while squeezing your back. Keep your shoulders away from your ears and slow the return phase to increase tension without equipment. Read more Read less
Lie face down and draw your elbows toward your ribs while squeezing your back. Keep your shoulders away from your ears and slow the return phase to increase tension without equipment.
Set
1: 10 - 20 Repetitions
Set
2: 10 - 20 Repetitions
Set
3: 10 - 20 Repetitions
Set
4: 10 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per side. Rise as high as possible without bouncing and briefly squeeze at the top. Use both legs if balance limits the calf before muscular effort does. Read more Read less
Count repetitions per side. Rise as high as possible without bouncing and briefly squeeze at the top. Use both legs if balance limits the calf before muscular effort does.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Curl your pelvis toward your ribs without swinging your legs. Stop the set if the movement becomes primarily a swinging motion. Read more Read less
Curl your pelvis toward your ribs without swinging your legs. Stop the set if the movement becomes primarily a swinging motion.
Set
1: 10 - 20 Repetitions
Set
2: 10 - 20 Repetitions
Set
3: 10 - 20 Repetitions
Rest time : 1 minute
Standard
Cool-down
Use a gentle stretch, without pain and without pulling hard on the knee.
30 seconds - 40 seconds
Keep your pelvis on the floor and aim for moderate tension in the back of the thigh.
30 seconds - 40 seconds
Gently open the chest without forcing the shoulder or increasing the arch in your lower back.
30 seconds - 40 seconds
This workout is part of a complete program.
View program