Workout Execution and Rest Recommendations

Warm-Up (5-10 Minutes):

• Bodyweight squats: 1 set of 10-12 reps
• Leg swings: 1 minute per leg (front and side)
• Arm circles: 1 minute forward, 1 minute backward

Legs Work

• Bodyweight Squats:

  2 sets of 12-15 reps
  • Execution: Perform squats focusing on depth and controlled movement. Emphasis is on performing the exercise with good form.
  • Rest Time: 60-90 seconds.



• Lunges:

  2 sets of 12-15 reps per leg
  • Execution: Do 2 sets of walking lunges, aiming for 10-12 reps per leg.
  • Form Cues: Take a long step forward, keeping the front knee aligned with your ankle. Push through the front heel to return to standing.
  • Rest Time: 60-90 seconds.



• Calf Raises (weighted):

  • Execution: EX how to: FIX THIS While holding a kettlebell close to your chest, using a 45lbs. weight laying flat on the floor, lift forward and up raising your heels from the ground. Do a silent count to three and return to flat feet. Repeat for 12-15 repetitions. Optional: wear a weighted backpack for added difficulty.
  • Form Cues: ENTER INFO HERE
  • Rest Time: 60-90 seconds.



• Front Leg Extensions:

  • Execution: Perform 3 sets of 12-15 reps, emphasizing a strong contraction at the top of each rep.
  • Form Cues: ENTER INFO HERE
  • Rest Time: 60-90 seconds.

Shoulders Work

• Seated Dumbbell Military Press:

  2 sets of 10-12 reps
  • Execution: Press dumbbells straight up without arching your lower back.
  • Rest Time: 60-90 seconds.



• Dumbbell (Side) Lateral Raises:

  2 sets of 12-15 reps
  • Execution: Lift dumbbells out to the sides with a slight bend in the elbows.
  • Rest Time: 60 seconds.

Cool Down (5-10 Minutes):

• Quad stretch: 20-30 seconds per leg
• Shoulder stretch: 20-30 seconds per arm