Monday Movement Workout

A gym or home-based full body workout.

Depending on your schedule this gives you flexibility to keep that body moovin & groovin’…

For the gym based workout choose a weight that is challenging for this particular rep range.

Gym-based workout

Weighted squat 10-12 reps

Bulgarian split squat 15 each leg

Weighted step up 10 each leg

Seated row 12-15 reps

Shoulder press 12 reps

Assisted pull up 10 reps

Straight leg sit ups 15 reps

Glute thrusts 20 reps

3 rounds

HOME-BASED WORKOUT

For the Home-based workout all you need is a chair! Let’s go!

30 sec on 15 sec rest

Circuit 1

Jumping lunges

Burpees

Hand release push-ups

Mountain climbers

Circuit 2

Plank walk outs

Push-ups

Squats

Chair dips

Repeat each circuit 2-3 times. 120 seconds rest between rounds.