Lower Body: 1-2 days per week

• Squats: 1-3 sets, 8-12 (body weight or weighted)

• Kettle Bell Swings: 1-3 sets, 12-15 reps

• Calf Raises: 1-3 sets, 12-15 reps

 

Upper Body: 1-2 days per week

• Push Up Progression: work up to 1-3 sets, 8-12 reps before moving on

  • Leaning Wall Push-Up​

  • Incline Push-Up

  • Push-Ups

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Core: 1-3 days per week (up to 5 days per week)

• Lying Leg Raise/Heels to Heaven: left/right alt (raise butt off the floor) 30-60 secs

• Crunches: 30-60 secs

• Russian Twists: 30-60 secs

• Mountain Climbers: 30-60 secs

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Notes: 

• Lower & Upper Body workouts can be done on the same day or split on different days

• Core workout can be done with Lower & Upper Body workouts

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