Perform 3 sets of each exercise.
Maintain reps of 9-12.
Have Fun!
This workout contains 7 exercises.
1 - Basic Squat
Feel the burn the next day! Squats are an essential part of every workout.
Exercise Steps
 | Stand with feet shoulder width apart. |
 | Using an olympic bar (goto the squat rack), bend at hips slowly to 90 degrees and go back up. (Ensure your chest is up and head is in a neutral position) |
2 - Step Ups
Step by step. Ooohhh baby. Going to get to you girl.
Exercise Steps
 | Stand in front of raised platform, (optional - hold weights in hand) |
 | Step onto platform with one leg into a fully erect standing position. Lower yourself slowly back onto floor. Repeat with other leg. |
3 - Dead Lift
Standing with both slightly apart. Bend knees softly and keep back in neutral position while bending from the waste forward to bring dumbbells along shins and to the top of the foot. Bring self back up to standing postion while maintaing neutral back.
Repeat.
4 - Military Press
Sitting in a seated bench, bring dumbbells so they are over shoulders and elbows are bent at 90 degrees. Slowly extend arms so they are straight above head, then slowly lower arms to 90 degrees again.
Repeat.
5 - Dumbbell Rear Flyes
Stand with feet together and bend over to approx 35 degrees. With dumbbells hanging directly down, lift the weights with your elbows up and slightly back, squeezing the rear delts at the top of the movement.
Repeat.
6 - Front Raises
Exercise Steps
 | Holding on to weight- stand with feet and knees together and eyes focused directly in front of you. |
 | Lift the weight to eye level, turning the plate towards you so that your palms are facing down at the top of the movement. Slowly return to starting position. Repeat. |
7 - Double Crunch
Target both upper and lower abs.
Exercise Steps
 | Starting with both upper torso and knees on floor. |
 | Bring elbows and knees together ensuring to not crank on your neck. Lower and repeat. |