WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST

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Lucy Simon
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Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A.

Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you.

(Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist.

1 Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps, B- reps, C- reps, D- reps, E- reps, F reps, then back around again to A-F - more times depending on how your body feels and time restrictions. Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Repeat for total number of reps. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight) DB FLAT BENCH CHEST PRESS DB ALTERNATING BICEP CURLS WITH TWIST BW ALT FOREARM LEG RAISE PLANK Hold dumbbells close to your chest and lie back on a bench. The palms of your hand will be facing towards your body. Bring your arm to 90 degrees. Exhale as you push the dumbbells up using your pectoral muscles. Lock your arms and hold for a second before slowly returning to the starting position. Note: A longer bench may be used to support your entire torso reps. Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl one arm up to your shoulder. Midway though the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement. Alternate this movement between arms until you reach your desired reps. Begin in plank on your forearms Palms facing each other and hands clasped Belly button pulled in towards your spine Engage your scapula feeling stability between your shoulder blades Lift one leg away from the floor by squeezing your glute Avoid any rocking or rotating and keep your head in line with your spine Lower the leg and switch sides reps

2 BW CROSS JAB AIR SQUAT Stand with Feet shoulders width apart Jab arms towards opposite side keeping arm parallel to the ground Alternate arms

DAY WORLDS GREATEST WARM UP DB SQUAT FRONT SWING ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A.

Begin by standing tall, feet slightly wider than hip width apart, grasping one weight with both hands in front of your body Lower into a squat keeping your body weight in your heels and posture tall

make certain that core is strong throughout this movement Avoid arching your back when the weight is extended above your head reps DB BENT OVER ROW BW SUPERMAN DUMBBELL TRICEP KICK BACK Kneel over

3 DAY WORLDS GREATEST WARM UP DB SQUAT FRONT SWING ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps, B- reps, C- reps, D- reps, E- reps, F reps, then back around again to A-F - more times depending on how your body feels and time restrictions. Begin by standing tall, feet slightly wider than hip width apart, grasping one weight with both hands in front of your body Lower into a squat keeping your body weight in your heels and posture tall As you push to stand tall, keep arms extended, and swing the weight so that it ends above your head Begin to lower the weight as you lower back into a squat and repeat the movement Use control and make certain that core is strong throughout this movement Avoid arching your back when the weight is extended above your head reps DB BENT OVER ROW BW SUPERMAN DUMBBELL TRICEP KICK BACK Kneel over side of bench by placing left knee and left hand on bench for support Position right foot slightly back to side and grasp dumbbell with right hand palm facing body While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles Return dumbbell slowly until arm is extended and shoulder is stretched downward reps and repeat on opposite side Begin by lying on the floor face down Pull elbows back so that they are bent at 90 degrees Lift upper and lower body away from the floor Squeeze your shoulder blades together and your glutes to support this movement Pause momentarily and then lower back the floor Repeat for the desired number of reps Stand with feet shoulder with apart and upper body bent over so back is flat Hold dumbbell in each hand with palms facing body and position upper arm parallel to floor with elbow pointing up to ceiling slightly Extend arm until it is straight behind you. Return slowly to starting position. Repeat for total number of reps

4 BW CROSS JAB AIR SQUAT Stand with Feet shoulders width apart Jab arms towards opposite side keeping arm parallel to the ground Alternate arms

DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A.

5 DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps, B- reps, C- reps, D- reps, E- reps, F reps, then back around again to A-F - more times depending on how your body feels and time restrictions. Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Repeat for total number of reps. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight) BW MODIFIED PUSH UP WITH LEG RAISED DB ALT HAMMER CURL BW ELBOW PLANK Begin by kneeling walk hands out until body is in a straight line Hands are below shoulders and core is engaged Extend one leg behind you and engage your glute to lift it away from the floor and hold Elbows bend at a slight angle towards your body as you lower your chest to the floor Attempt to lower until elbows are bent at 90 degrees Exhale as you push your body back to the start position Continue to keep leg raised for the entire movement Repeat for the desired number of reps and switch sides Begin with dumbbells next to your hips Knuckles will remain facing out through this entire motion Bending at the elbow lift one weight towards your shoulder Pause at the top and slowly return to the starting position Repeat movement with opposite arm Repeat for the desired number of reps Get into a push up like position on the floor but bend at the elbow and rest your forearms on the floor, clasping your palms together Support your weight on your toes and your forearms Keep your elbows in line with your shoulders Head in alignment with spine. Imagine a straight line from your head to your toes. Engage your core and hold this position for desired length of time tip: modification: lower your knees to the ground, but still aim for a straight line from your hips to your shoulders

6 BW CROSS JAB AIR SQUAT Stand with Feet shoulders width apart Jab arms towards opposite side keeping arm parallel to the ground Alternate arms

WORLDS GREATEST WARM UP

BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your