Looking to increase your strength? This workout combines upper body, lower body, core, cardio, and stretching. This is the first in our online workout series which will take you through several different progressions so you can mix up your routine. Visit our blog page as we release a new workout every week!
Workout Space: Meta Room
Equipment Needed: Dumbbells, cable, mat, kettlebell
Warm-Up:
3-4 Laps of Running on the Indoor Track OR Rower – 5 min.
Workout:
1. Burpees + push-ups – 1 x 20 reps or modifications burpee
2. Walking Lunge with Curls – 3 x 15 reps
3. Dumbbell Deadlifts – 3 x 15 reps
4. Cable Fly’s – 3 x 15 reps
5. Kettlebell Squats + press – 3 x 15 reps
6. Hack Squats – 3 x 15 reps
7. Sled Exercises – (pull and push) 1 min.
8. Overhead triceps extension – 3 x 15 reps
9. Front Raises – 3 x 15 reps
Core and Stretching:
1. Assisted Leg Raises – 3 x 15 reps
2. Plank on Bosu Ball – hold 30-60 seconds
3. Leg Foam Roller – 1-2 min.
4. Child’s Pose Shoulders Recovery – 1 min.
Looking to mix up your workouts on a regular basis? Work with a personal trainer! You can do individual sessions or join a small group training class! Click the buttons to learn more about the programs at each of our Chicago locations.
