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Workout A

Warm-up

5-10 minutes on cardio equipment of your choice. Aim to get your heart rate up a bit and just feel generally warm, maybe a little sweaty.

Exercise 1

DB Overhead Press

Start with weights at your shoulders. Press straight up above your head, bringing the weights together lightly. Slowly lower the weights back down to your shoulders

Exercise 2

Static Backed Hip Extension

Bend forward at the hips and then extend your back up until it is straight again. To make it harder, extend your arms out straight.

Exercise 3

BB bench press

Need description for BB bench press

Exercise 4

Hamstring Curl seated

Start with your heels up on the pad. Pull your heels in towards your body while keeping the rest of your body still

Exercise 5

Hamstring Curl seated

Start with your heels up on the pad. Pull your heels in towards your body while keeping the rest of your body still

Exercise 6

Bird dog

Start on all fours on a mat. Slowly raise your opposite arm and opposite leg until they are in line with the rest of your body. Alternate sides.

Cool Down

Stretch it all Out