Boost strength and gain muscle with this full-body routine.
Training
Movement Prep
| Movements | Sets | Reps | |
| Get the most out of your warmup with these quick exercises. |
| Inverted Hamstring - In Place | 01 | 05 reps each | |
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| Knee Hug - Moving | 01 | 05 reps each | |
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| Lateral Squat - Low | 01 | 05 reps each | |
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| Forward Lunge Elbow to Instep | 01 | 05 reps each | |
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Strength Circuit #1
| Movements | Sets | Reps | |
| Circuit: Perform each movement in succession with little or no rest between moves. |
| Bench Press - Alternating Dumbbell | 03 | 08 reps each | |
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| Romanian Deadlift - Dumbbell 2 arm / 1 leg | 03 | 08 reps each | |
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| Pull Up - Neutral Grip | 03 | 06 reps each | |
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| Squat - Front to Press Dumbbell | 03 | 08 reps each | |
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Strength Superset
| Movements | Sets | Reps | |
| Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset. |
| Cable Lift - Standing | 02 | 08 reps each | |
| |
| Split Dumbbell Curl to Press | 02 | 05 reps each | |
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Strength Circuit #2
| Movements |
Sets |
Reps |
|
| Circuit: Perform each movement in succession with little or no rest between moves. |
| Pillar Bridge Lateral - Dynamic |
02 |
10 reps each |
|
| |
| Lateral Squat - Slideboard |
02 |
08 reps each |
|
| |
| Row - 1 Arm / 1 Leg Ipsilateral Dumbbell |
02 |
08 reps each |
|
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| Physioball Plate Crunch (Behind Head) |
02 |
15 reps each |
|
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© Core Performance
Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.
