Muscle Group - Strength Workout

Warm up 8-10 minutes 

Equipment needed:  
​dumb bells (choose heavy enough so that 8-10 reps is challenging yet  possible), pull up bar (or machine) , bench or box, resistance band

2-3 rounds....either go through the whole sequence and repeat. Or stick with one muscle grouping and knock out 2-3 sets and then move on.  Your choice. Enjoy! 


Back/Chest : 8-10 reps....with 30-60 sec rest in between exercises

1. Bent over rows
2. Chest press
3. Pull up

Shoulders: 8-10 reps

1. Overhead press
2. Angled deltoid raises
3. Partner rows with bands (or loop band on equipment if you are working out solo)

Legs: 8-10 reps

1. Steps up on bench or box
2. Split squat (both legs) 
3. Hamstring curl-ins on ball

Arms: 8-10 reps

1. Bicep curls
2. Overhead tricep extensions
3. Tricep dips

Core:

1. Low Bear Crawls (10 forward/10 back)
2. V-sit with a twist (with or without weight) 20-30
3. Forearm Plank to High Plank (8-10 reps)

Warm down/ Stretch at least 5 minutes