Let's Go 💪 :)
This one is done and in the books — here so you can look back at what you lifted.
Estimated time - calculating...
10 minutes, easy pace, just to get moving and warm before lifting.
Movement: treadmill on an incline, or the stationary bike, whichever you prefer - an easy walk or ride just to get your body moving and warm before lifting.
Golden Tip: keep it easy - this is about raising your body temperature, not getting a workout in before the workout.
Squat down, then drive up and press the weight overhead as you stand.
Position: hold a kettlebell at chest height (goblet position) or a dumbbell in each hand at shoulder height, feet shoulder-width apart.
Movement: squat down keeping your chest up and knees tracking over your toes, then drive up through your heels and press the weight overhead as you reach standing.
Golden Tip: let the drive from your legs carry into the press - don't muscle the weight up with your shoulders alone.
Squat and press as two separate movements, or use a lighter weight.
Pause for 2 seconds at the bottom of the squat before standing and pressing.
Hinge forward with a flat back, lowering the weight down your legs, then drive your hips forward to stand.
Position: stand tall holding a barbell or dumbbells in front of your thighs, feet hip-width apart, soft bend in the knees.
Movement: hinge at your hips and push them back, lowering the weight down the front of your legs while keeping your back flat, then drive your hips forward to stand back up.
Golden Tip: keep the weight close to your legs the whole way down - if it drifts forward you'll feel it in your lower back instead of your hamstrings.
Reduce the range of motion, stopping at mid-shin.
Add a 2-second pause at the bottom of each rep.
Step fully onto a box, hold your balance, then lower back down slowly.
Position: stand facing a step or box, one foot planted fully on top.
Movement: drive through that foot to step up fully onto the box, hold your balance for a moment at the top, then lower back down slowly and with control.
Golden Tip: the slow step down is the point of the exercise - don't just drop, count 3 seconds on the way down.
Use a lower step, or a fingertip on a rail for balance.
Hold a dumbbell in each hand, or use a taller step.
Seated at the machine, press the handles forward until your arms extend.
Position: seated in the machine, handles at chest height, feet flat on the floor.
Movement: press the handles forward until your arms are extended, then return with control until you feel a stretch across your chest.
Golden Tip: keep your shoulder blades pulled back and down into the pad throughout - don't let your shoulders round forward as you press.
Lighter weight, or a shorter range.
A touch more weight, or add a brief pause at full extension.
Seated at the machine, pull the handles toward your torso.
Position: seated at the machine, chest against the pad, handles at arm's length.
Movement: pull the handles toward your torso, squeezing your shoulder blades together, then extend back out with control.
Golden Tip: lead with your elbows, not your hands - keep your chest pressed into the pad the whole time.
Lighter weight, or a shorter range.
A touch more weight once 10-15 clean reps feel easy.
Lying on your back holding a weight plate on your chest, crunch up.
Position: lie on your back, knees bent, feet flat, holding the 5kg plate against your chest.
Movement: crunch your upper body up and forward, then lower with control back to the floor.
Golden Tip: lead with your chest, not your chin - keep your lower back pressed toward the floor throughout.
Bodyweight only, no plate.
Hold the plate further from your chest, or add a pause at the top.
Good extras for you
15-20 minutes, easy conversational pace - the cardio finisher, no rush.
Movement: treadmill on an incline, or the stationary bike, at an easy pace where you could still hold a full conversation.
Golden Tip: let your heart rate settle gradually - this is the finisher, not another interval.
You did it! 🎉
How did you like the training?
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