Legs and Shoulders

Complete both Blocks below 3 times in order (Block 1 then 2) approx. 40 mins

Block 1

• 3 minute Cardio (see Cardio tab for options)

• Bulgarian split squats - back leg on bench/chair or stairs - holding dumbbells - 30 reps (15 each leg)

• Dumbbell shoulder press - 15 reps

• Hip lifts - feet on stairs dumbbells on hips and lift – 15 reps

Block 2

• 3 minute Cardio (see Cardio tab for options)

• Deadlifts with Dumbbells - hinge forward from hips straight back – 15 reps

• Dumbbell front raises - lift arms straight in front to shoulder height – 15 reps

• Calf raises off stairs - hang heels off step and lift up on toes – 15 reps

• Up right rows - row the arms up until hands reach chest leading with elbows – 15 reps

Abdominals - 10 mins (see abdominals tab for options)

Stretch

• Hamstrings, quadriceps, and glutes

• Shoulders bring arms across the front of the body and hold

• (static stretches should be held for 15-30 seconds)