Workout of the Week
A one-hour workout for everyone, whether you're lifting heavy, chasing miles, or staying strong as you age.
Warm-Up (5–10 minutes)
Start with light cardio (jogging, jumping jacks, or cycling) followed by dynamic stretches:
Arm circles
Leg swings
Hip openers
Bodyweight squats
This primes your muscles, boosts circulation, and reduces injury risk.
TRX Alternating Lunges – 15 reps per leg
Using TRX straps for support, step back into a lunge, alternating legs.
Keep your chest up and core engaged.
Focus on control, not speed.
Great for balance, glute activation, and unilateral strength.
Lateral Tap Downs – 15 reps per side
Stand on a step or platform, tap one foot down to the side, then return.
Keep your standing leg slightly bent.
Targets glutes, quads, and improves lateral stability.
Medicine Ball Sit-to-Stand with Plyo – 15 reps
Hold a medicine ball, sit down on a bench or box, then explode up into a jump.
Add a press overhead for extra challenge.
Builds explosive power and coordination.
Banded Lateral Steps – 2 sets (10–15 steps each direction)
Place a resistance band around your thighs or ankles.
Step side-to-side with control.
Activates glutes and hip stabilizers — great for injury prevention.
Dumbbell Romanian Deadlifts (RDL) – 12 reps
Hold dumbbells in front, hinge at the hips with a slight knee bend.
Keep your back flat and core tight.
Targets hamstrings, glutes, and lower back.
Single Arm Bench Row – 12 reps per arm
Place one knee and hand on a bench, row with the opposite arm.
Pull with your back, not your biceps.
Strengthens lats, traps, and core.
Bicep Curl to Overhead Press – 12 reps
Curl dumbbells, then press overhead in one fluid motion.
Keep elbows close during the curl.
A combo move for arms and shoulders.
Single Leg Balance with Lateral Arm Raises – 12 reps per leg
Stand on one leg, raise arms to the side.
Engage your core and glutes to stay stable.
Builds shoulder strength and balance.
Medicine Ball Slams – 15 reps
Lift the ball overhead and slam it down with force.
Use your whole body — legs, core, arms.
Great for power, cardio, and stress relief!
Thanks for reading and for showing up. Keep moving, keep growing, and see you next week!