40 mins | 300 calories | Intermediate | Elastic band, free weights, pads, bench, chair | A functional muscle hypertrophy training program.
Repetitions 10
Iliopsoas dynamic stretch
Repetitions 15
Side leg swing
- Sets 3
- Repetitions 12
Repetitions 8
Back foot elevated dumbbell half-lunge
Repetitions 8
Dumbbell lateral step-up
- Sets 3
- Repetitions 12
- Sets 2
- Repetitions 10
Repetitions 10
Lunges stance band torso rotation
Repetitions 15
Side to side
Repetitions 10
Open book
Repetitions 15
Prone Y raise
- Sets 3
- Repetitions 12
Repetitions 8
Renegade row
Repetitions 10
Upright row with elastic
- Sets 3
- Repetitions 12
Repetitions 8
Spiderman Pushups
Repetitions 12
Seated dumbbell side raise
Repetitions 10
Lying dumbbell elbow extension
Repetitions 10
Standing Zottman curl