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Workout of the Week

  1. Lower Body Strength and Power

  2. Squats (4 sets of 12 reps)

  3. Hold dumbbells at your sides or place a barbell across your shoulders.

  4. Lower your body into a squat position, keeping your back straight and knees behind your toes.

  5. Push through your heels to return to the starting position.

  6. Lunges (3 sets of 12 reps per leg)

  7. Step forward with one leg and lower your body until both knees are bent at 90-degree angles.

  8. Push off your front foot to return to the starting position.

  9. Alternate legs and repeat.

  10. Deadlifts (4 sets of 10 reps)

  11. Stand with feet hip-width apart, holding a barbell or dumbbells in front of you.

  12. Bend at your hips and knees, lowering the weights to the ground while keeping your back flat.

  13. Return to the starting position by driving your hips forward and standing up straight.

  14. Upper Body Strength

  15. Dumbbell Bench Press (4 sets of 12 reps)

  16. Lie on a bench with a dumbbell in each hand.

  17. Press the dumbbells up until your arms are fully extended.

  18. Lower the dumbbells back to the starting position and repeat.

  19. Single-Arm Dumbbell Rows (3 sets of 12 reps per arm)

  20. Place one knee and hand on a bench for support, holding a dumbbell in the other hand.

  21. Pull the dumbbell towards your hip, squeezing your shoulder blade.

  22. Lower the dumbbell back to the starting position and repeat.

  23. Shoulder Press (3 sets of 12 reps)

  24. Stand or sit with a dumbbell in each hand at shoulder height.

  25. Press the dumbbells overhead until your arms are fully extended.

  26. Lower the dumbbells back to shoulder height and repeat.

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