Intermediate with Equipment – Week 4 – Day 1 – Total Body

Repeat for a total of 4 rounds

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Complete for 12-15 repetitions each side

Cable Single Arm Chest Press to Lunge
1. Attach a single handle to the cable machine to be in line with the shoulders. Choose desired weight.
2. Stand in front of the cable machine, facing away from the weight stack.
3. With the handle attachment positioned at chest height, reach behind and grab it with the right hand, elbow bent, palm facing the floor. This is the start position.
4. From here, step the left leg forward into a lunge position, while simultaneously extending the right hand forward in front of the chest.
5. Pause for a moment here, then step the left leg back, while bending the right elbow back to the start position. Repeat the entire movement.

Primary Muscles Worked
Chest & Quadriceps

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Complete for 12-15 repetitions on one side, then switch sides

Cable Single Arm Lunge Row
1. Attach a single handle to the cable machine to be in line with the shoulders. (Choose desired weight.)
2. Position the body a few feet from the machine and hold the handle with the right hand extending the right arm straight. From here, step the right leg back into a lunge. This is the start Position.
3. Without moving the feet, row the weight towards the chest, then slowly return the right arm to the start position.

Primary Muscles Worked
Mid Back & Quadriceps

Dumbbell Single Leg Bicep Curl
1. With dumbbells at your sides, raise one leg bringing the knee to the hipline to balance. Stand on one leg until all repetitions are complete.
2. Keeping the elbows in toward the rib cage, palms facing up, and the upper arms stationary, curl the weights while contracting the biceps. Continue to raise the weights until biceps are fully contracted and the dumbbells are at shoulder level. Pause briefly at the top then slowly release the arms back down to the side of the body.

Primary Muscles Worked
Biceps & Core

Dumbbell Single Leg Lateral Raise
1. With dumbbells at your sides, raise one leg bringing the knee to the hipline to balance. Stand on one leg until all repetitions are complete.
2. Raise arms out to side (shoulder height) until they are parallel to the floor, then lower with control.

Primary Muscles Worked
Shoulders & Core

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Complete for 12-15 repetitions

Dumbbell Bench Press With Elevated Legs
1. Choose desired weight of dumbbells, and lie down on a flat bench with a dumbbell in each hand resting on top of the chest, palms facing forward. This is the start position.
2. Bring the legs to a table top position by raising the knees over the hips until the shins are at a 90 degree angle with the floor. The legs remain in this position for the duration of the exercise.
3. Once the hands are shoulder width, press the dumbbells up above the chest, pause at the top for a moment, then return to the start position. Repeat the movement.

Primary Muscles Worked
Chest, Core

2019-11-07T18:33:00+00:00