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MUSCLE OF THE WEEK

Looking for a self-guided workout routine? Just follow the instructions and video below for challenging moves to target your whole body!

Chest & Shoulders. Level 1: 2 to 3 sets. 10 wide push-ups, 10 narrow push-ups, 10 pike push-ups, 10 shoulder presses, 10 side lateral raises, 10 front raises (20 total). Level 2: 2 to 3 sets. 10 decline pushups, 5 uneven push-ups per side, 10 pike push-ups, 1- shoulder presses, 10 shoulder shrugs, 10 side lateral raises, 10 front raises (20 total)

Arms & Abs. Level 1: 2 to 3 sets. 10 biceps curls per side, 10 triceps extensions per side, 10 hammer curls per side, 10 leg raises, 20 bicycle crunches, 20 Russian twists, 20 heel touches. Level 2: 2 to 3 sets. 10 biceps curls per side, 10 triceps extensions per side, 10 hammer curls per side, 5 T-bar push-ups per side, 20 leg raises, 30 bicycle crunches, 30 Russian twists, 30 heel touches.

Glutes & Hamstrings. Level 1: 2 to 3 sets. 10 power squats, 10 glute bridges, 10 donkey kicks per side, 10 romanian deadlifts, 10 glute-hamstring walk-outs, 10 inchworms. Level 2: 2 to 3 sets. 20 power squats, 15 glute bridges, 10 donkey kicks per side, 20 lateral crab walks, 10 romanian deadlifts, 15 glute-hamstring walk-outs, 15 inchworms.

Back & Biceps. Level 1: 2 to 3 sets. 10 bent over rows, 10 high plank rows per side, 10 reverse flys, 10 supermans, 10 biceps curls per side, 10 hammer curls per side. Level 2: 2 to 3 sets. 10 bent over rows, 10 high plank rows per side, 10 reverse flys, 15 lat pulldown presses, 10 biceps curls per side, 10 hammer curls per side, 10 Zottman curls per side.

Quads, calves, & hips. Level 1: 2 to 3 sets. 20 power lunges, 10 side lunges per side, 30-second wall sit rotations, 20 standing calf raises, 10 external hip raises per side. Level 2: 2 to 3 sets. 20 power lunges, 10 side lunges perside, 45-second wall sit rotations, 20 wall sit calf raises, 10 external hip raises per side.

Chest & back. Level 1: 2 to 3 sets. 10 chest press, 10 inner chest press, 10 wall slides, 10 bent over rows, 10 reverse flys, 10 reverse snow angels. Level 2: 2 to 3 sets. 12 chest presses, 12 inner chest presses, 12 wall slides, 10 bent over rows, 10 reverse flys, 10 reverse snow angels, 10 single-arm rear deltoid raises per side.

Glutes & hamstrings. Level 1: 2-3 sets. 10 sumo squats, 10 reverse lunges per side, 10 fire hydrants per side, 10 plank jacks, 10 glute bridges, 10 good mornings. Level 2: 2-3 sets. 20 sumo squats, 10 reverse lunges per side, 10 fire hydrants per side, 45-second wall sit, 20 plank jacks, 20 glute bridges, 15 good mornings.

Total body. Level 1: 2–3 sets. 10 power squats, 10 power lunges per side, 10 bent over rows, 15 bicycle crunches, 8 burpees, 10 wide push ups, 8 inchworms, 20 Russian twists. Level 2: 2–3 sets. 20 power squats, 20 power lunges per side, 12 bent over rows, 30 bicycle crunches, 12 burpees, 15 wide push ups, 12 inchworms, 40 Russian twists.
Last Updated: 8/10/21