Here is an exercise split that can help you get started in building overall strength and endurance!
This particular exercise split involves 4 days of training that are broken down into select muscle groups: Push Day, Pull Day, Leg Day, and Core & Conditioning Day.
Below are links to video breakdowns of each day and the suggested sets and reps to be completed. Below each link you can screenshot the entire workout below to save to your phone!
1. PUSH DAY- Chest, Shoulders, Triceps.
#1. Push-ups 4 x 10
**Drop to knee's if regular is too tough
#2. Box Dips 4 x 10
**Bend knee's to modify
#3. Dumbbell Overhead Press 4 x 10
#4. Rope Tricep Extensions 4 x 12
**Keep elbows tucked beside torso
2. PULL DAY- Back, Biceps.
#1. Pull-ups 4 x 10
**Use assisted pull-up machine if more assistance is needed
#2. Barbell Bent Over Row 4 x 10
#3. Kettle Bell upright Row 4 x 10
#4. Straight Bar Curls "21's" 3 sets total
**7 reps at the bottom, 7 reps at the top, 7 full reps.
3. LEG DAY- Quadriceps, Hamstrings, Glutes, Calves.
#1. Body weight squats 4 x 15
**Sit to chair if modification is needed.
**Hold weight in chest to increase difficulty
#2. Kettle Bell Deadlift 4 x 10
#3. Walking Lunges 4 x 12(on each leg)
#4. Leg Extensions 4 x 12
4. CORE & CONDITIONING DAY- This day with be a mix of cardiovascular work along with core strengthening.
- Rope Jumping Jacks x 20 reps
- Med Ball alternating slams x 20 reps (10 on each side).
- Bear Crawls with Med Ball Push x 10 yards
- Med Ball Slams x 10 reps
- Alternating Rope Waves x 20 (10 on each arm).
- AB CRUNCHES x 15
- PLANK WITH ALT REACH x 20 (10 on each side)
- PLANK WITH ALT SHIN TAP x 20 (10 on each shin)
- PLANK PUSH-UPS x 10
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
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