Built to Last – Week 1 Workout

Week 1 – Perform this plan on non-consecutive days, with a goal of 3 x this week

Warm Up: Fast walk or easy cardio for 5 minutes, followed by 1 set of the following Dynamic Warm Up

Dynamic Warm Up

Set 1:

3 sets of the following circuit of 3 moves.  Circuit through from one exercise to the next, rest at end of circuit and do 2 more sets. 3 total sets. Focus on form and using weights that challenge you. This is a simple routine to start. Even if you can just do 2 sets of each set, that is a great start.

1. Push up Lowers or Elevated Push Up – 10 reps
2. Goblet Squats – 8-10 reps (use a heavy enough weight that you cannot do many more than 8-10, be honest with yourself :))
3. Dumbbell Rows – 8-10 (same guidelines)

Set 2:

1. Flat Bench Press or Incline Bench Press or Floor Press 8-10 heavy
2. Reverse Flies x 8-10
3. Dumbbell Lunges x 8 each leg

Core: 2 sets

1. Tall Plank – Up to 1 minute or Bear Hold – Up to 1 minute