With every exercise on this page, it is important to maintain good form. If you start to lose form, either end the set early, or use a lighter weight.
Weight lifting only helps if you have good form.
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Routine 1
Routine 1
Heavy Squats
Heavy Squats
3 sets of 6-8.
You should NOT be able to do more than 8 with good form. if you can, increase resistance/add weight.
Weighted Lunges
Weighted Lunges
3 sets of 10 lunges on each leg
Maintain upright posture!
If using dumbbells, you can walk forward with each lunge. Drive back knee up and overemphasize into the next lunge.
Push-ups
Push-ups
3 sets of as many as you can do.
Keep arms in, do NOT let elbows flare out at side!
Single Leg Deadlifts
Single Leg Deadlifts
3 sets of 8-10 on each leg.
Do not do super heavy weight!
Single Arm Tricep Extension
Single Arm Tricep Extension
3 sets of 12
It can help if you support your raised elbow with your opposite arm.
Routine 2
Routine 2
Bulgarian Split Squats
Bulgarian Split Squats
3 sets of 10 on each leg.
Glute Bridges
Glute Bridges
3 sets of 10
Glute Bridges (w/o Weight)
Glute Bridges (w/o Weight)
Alternative if weight is not available.
Still 3 sets of 10
Banded Bicep Curl
Banded Bicep Curl
3 sets of 10
Keep elbows in at sides
Weighted Step Ups
Weighted Step Ups
3 sets of 10 on each leg
Full extension when you stand upright.
Push-ups
Push-ups
3 sets of as many as you can do.
Keep arms in, do NOT let elbows flare out at side!
Banded Row
Banded Row
3 sets of 10.
Focus on squeezing shoulder blades together, and not hunching.
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