Know that at whatever level you are currently at, every workout can be modified to meet you where you are and work you toward where you want to go. The July workout that I posted last week is a doozy & definitely advanced.....BUT totally modifiable for Beginners, Intermediates, & Those With Injuries. Some suggestions are below:
A Workout: TriSets = 2-4 Times
Through
- DB
Curtsy Lunges to Curls each leg 10-12 Reps
- Just do bodyweight Curtsy Lunges or Just do the Curls (especially if you have knee issues)
- DB
High Squats to Press 10-12 Reps
- Just do bodyweight Squats or Just do the Shoulder Presses
- If knees are an issue then a great Quad substitute for any Squat move is seated leg raises
- KB
Swings 40-50 seconds
- Some folks get this move wrong and then it works their backs instead of their butts...if that's the case, substitute Glute Raises on the floor
- Single
Leg Deadlift Reach 10-12 Reps each leg
- Standard Deadlift will do and get a good butt burn with or without a weight
- DB
T-Ups 8-10 Reps each side
- Just do T-Ups sans the dumbbells or Just do Push Up Plank Hold
- Forearm
Belly Blasters 30-40 seconds
- If this is too much in your shoulders due to core weakness...work on Just doing Forearm Plank Hold
B Workout: Circuit = 2-4 Times
Through
- DB Deadlift
to Row 10-12 Reps
- Just do bodyweight Deadlift or Just do Bent Over Rows
- DB Step
Up to Reverse Lunge 10-12 Reps each leg
- Just master the Step Up and leave out the dumbbell and Lunge or Just do bodyweight Lunges (or Split Squats)
- Burpee Thrusters 30-50 seconds
- Mountain Climbers are always a good substitute or Walk Out Burpees (takes out all the jumping)
- SB
Jacknives to Declined Push Ups 8-10 Reps
- Just work on SB Plank Hold or Declined Push Ups...Eliminating the compound movements is the best place for beginners....
- SB
Plank Hold 30-40 seconds
- Plank Holds off the ball are great to start & then work up to a bench or chair before adding the balance of the ball to the mix.....
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