workout routine
Items in this hypelist
Monday: Lower Body & Glutes (Gym)
warm up
hip flexor stretch 90 sec each side
goblet squat
warm up
clamshells w/ resistance band
warm up
hip flexor stretch 90 sec each side
incline treadmill
20 minutes at 10-12% incline
leg press
feet high on platform
hip abductions
hip thrusts
romanian deadlift
Tuesday: Core & Upper Body (Home)
push-ups
or knee push-ups
bicep curl
band pull-aparts
dumbbell row
bird dog
glute bridges
with resistance band
dead bugs
warm up
hip flexor stretch 90 secs each side
Friday: Upper Body & Arms (Gym)
incline treadmill
20 min at 10-12% incline
tricep pushdowns
cable
bicep curls
dumbbell lateral raises
dumbbell chest press
seated cable rows
lat pulldowns
warm up
band pull-aparts
warm up
hip flexor stretch 90 secs each side
Saturday: Full Body (Home)
goblet squats
dumbbell rows
finisher
20 minute walk outside
bicep curls
band lateral walk (abductor)
glute bridges
with band and pulse
push-ups
or knee push-ups
warm up
hip flexor stretch for 90 secs each side
Sunday, Wednesday, Thursdays: Yoga (Home)
butterfly pose
90 secs
pelvic tilts
6-8
knee to chest
90 secs per side
cat-cow pose
repeat 20 times
pigeon pose
90 secs per side
mountain pose
90 secs
child’s pose
100 secs
cobra pose
90 secs
hip flexor stretch
90 secs per side
downward dog
90 secs
