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Workout Focus
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☑ Full bodyCOMPANY NAME: HealthyU
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☐ Higher extremities / CoreWORKOUT DAY: A
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☐ Lower extremities / Core
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☐ Other
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CAMPAIGN TYPE: Weight Loss and HypertrophyADDITIONAL INFO: Read document first and watch videos prior to performing exercise. Exercise with caution and at your own risk.
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EXERCISE 1: Diamond push ups
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SET 1:15 reps https://www.youtube.com/watch?v=J0DnG1_S92I
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SET 2:15 rep
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SET 3: 15 reps
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Rest no more than 15 secondsMuscle groups: Tricep, pec major, and anterior deltoids
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EXERCISE 2: Pistol squats
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SET 1: 10 reps (5 left and 5 right) https://www.youtube.com/watch?v=PZlLHZ4Venw
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SET 2: 10 reps (5 left and 5 right)
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SET 3: 10 reps (5 left and 5 right)
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Rest no more than 15 seconds
Muscle groups: glutes, quads, hamstrings, hip adductors, and calves
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EXERCISE 3: Bicycle Crunches
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SET 115 reps (left and right = 1 rep) https://www.youtube.com/watch?v=9FGilxCbdz8
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SET 215 reps (left and right = 1 rep)
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SET 315 reps (left and right = 1 rep)
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Rest no more than 15 secondsMuscle groups worked: rectus abdominus, hips, and obliques
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EXERCISE 4: Resistance band tricep extensions
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SET 120 reps video 1: https://www.youtube.com/watch?v=dzfxVf-IOSE
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SET 220 reps Video 2: https://www.youtube.com/watch?v=a5rUdCeTtSE
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SET 320 reps
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Rest no more than 15 secondsMuscle groups: Triceps
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EXERCISE 5: Split Squat
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SET 112 reps (per leg) https://www.youtube.com/watch?v=VncTA2oFMuo
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SET 212 reps (per leg)
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SET 312 reps (per leg)
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Rest no more than 15 secondsMuscle groups: Glutes, hamstrings, quadriceps, soleus
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EXERCISE 6: Resistance band curls
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SET 115 reps https://www.youtube.com/watch?v=pXS-fSPWpk8
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SET 215 reps
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SET 315 reps
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Muscle groups: Biceps
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EXERCISE 7: Around the world
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SET 1: 16 reps *8 reps EACH DIRECTION
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SET 2: 16 reps
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SET 3: 16 reps
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Rest 30-60 seconds Note* Grip circle weight (Plate) in both hands. Maintain arms stright and raise plate in front of your chest. In a circular motion bring plate above and behind your head, bring around other side of your head until the plate is once again extended in front of your chest.
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EXERCISE 8: Staircases
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3-4 minutesRun up and down 1 flight of stairs
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Muscle groups: Glutes, Quads, Calves, Hamstrings (when going down stairs)
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WORKOUT COMPLETE
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