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WORKOUTS

Strong and Lean 12-Week Workout: Week 1
Day: 1 2 3 4 5 6 7

DAY 5: STRENGTH TRAINING - DYNAMIC FULL BODY TRAINING WITH WEIGHTS
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Workout Program Overview
Frequently Asked Questions
Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
WEEK 1, DAY 5 EXERCISE VIDEO DEMOS

WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
SET 2
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
WORKOUT SEQUENCE 1
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Single Dumbbell Straight-Arm Snatch Legs
Shoulders		 12 each arm 75% Rep Max
Double and Single Line Hops Legs 9 doubles, 10 singles, then another 9 doubles, 10 singles N/A
Stability Ball Push-ups and Knee Tucks Chest
Abs		 15 N/A
Squats and Squat Jumps Legs 10 squats, 10 jumps, then another 10 squats, 10 jumps N/A
Shoulder Push-ups Shoulders 12 N/A
Hand and Toes Walk Out and Back Full body 12 N/A
SET 2
Single Dumbbell Straight-Arm Snatch Legs
Shoulders		 12 each arm Rep Max
Double and Single Line Hops Legs 9 doubles, 10 singles, then another 9 doubles, 10 singles N/A
Stability Ball Push-ups and Knee Tucks Chest
Abs		 15 N/A
Squats and Squat Jumps Legs 10 squats, 10 jumps, then another 10 squats, 10 jumps N/A
Shoulder Push-ups Shoulders 12 N/A
Hand and Toes Walk Out and Back Full body 12 N/A
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Dumbbell Straight-Leg Dead Lift and Dead Row Legs, Back 12 75% Rep Max
Scorpion Stretch Full body 12 N/A
Alternating Lunges and Scissor Switches Legs 10 lunges, 10 switches, Then another 10 lunges, 10 switches N/A
End-of-Bench Triceps Push-ups Triceps 12 N/A
Flat Bench Freestyle Kicks Legs, Hips 60 seconds N/A
Single Leg Twisting Dumbbell Curls Biceps 12 75% Rep Max
Hold Plank on Elbows and Toes Full body 60 seconds N/A
SET 2
Dumbbell Straight-Leg Dead Lift and Dead Row Legs, Back 12 Rep Max
Scorpion Stretch Full body 12 N/A
Alternating Lunges and Scissor Switches Legs 10 lunges, 10 switches, Then another 10 lunges, 10 switches N/A
End-of-Bench Triceps Push-ups Triceps 12 N/A
Flat Bench Freestyle Kicks Legs, Hips 60 seconds N/A
Single Leg Twisting Dumbbell Curls Biceps 12 Rep Max
Hold Plank on Elbows and Toes Full body 60 seconds N/A


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Cable Side Rotators With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat.
Dumbbell Up Rotators Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion.
Single Dumbbell Straight-Arm Snatch Standing with a dumbbell held in one hand, squat down until your knees are bent at a 90-degree angle, holding the weight in one arm between your legs. Use a pelvic hip thrust and explosive legs to push up out of the squat while lifting the dumbbell up in an arc until you are holding it straight above your head, then reverse the motion and simultaneously bring the dumbbell down between your legs while lowering yourself back into the starting squat position.
Double and Single Line Hops Using cables or string, place two lines on floor about two to three feet apart. Stand outside of one of the lines on the leg farthest away from that line, then push off with the leg you are standing on and hop across the gap to the outside of the other line, landing on your other leg. Jump across both lines nine times. Next, jump side to side over a single line 10 times on one leg. Finally, do nine more double jumps, then another 10 single line jumps using the opposite leg.
Stability Ball Push-ups and Knee Tucks Place your feet on a stability ball, with your feet flat and your body in a decline push-up position. Do 15 push-ups, ending at the starting position. Next, bend your knees up towards your chest (the ball will come along for the ride) until your knees are almost touching your chest, then reverse direction and extend your legs back to the starting push-up position.
Squats and Squat Jumps Standing on the floor with your arms up at the sides of your head with elbows bent, do 10 full squats. Next, switch immediately to jump squats. To do a jump squat, lower yourself down to a fully squatted position, then reverse motion and jump up into the air as high as you possibly can.
Shoulder Push-ups Begin in piked-up position on the floor, with your hips in the air and your palms flat on the floor a little more than shoulder-width apart in front of you. Slowly lower down your body into a push-up until your the crown of your head almost touches the floor, then reverse and return to starting position.
Hands and Toes Walk Out and Back Lean forward with your knees as straight as possible and bring your hands to floor. Walk your hands out past push-up position as far as you can while staying in the plank position, then reverse direction and walk hands back into your toes.
Dumbbell Straight-Leg Dead Lift and Dead Row Stand with dumbbells in each hand in front of your thighs with your palms facing inward toward your legs. Bend over at the waist until your upper body is at a 90-degree angle to your legs. As you descend, allow the dumbbells to hang straight down in front of you. At the bottom of the dead lift, perform a dead row, using your upper back muscles to pull the dumbbells up to your chest. Lower the dumbbells back down, then slowly lift your upper body back up to the starting position.
Scorpion Stretch Lie face down on the floor with your arms held out in a T position. Lift your left foot up behind you and over your body, as if you are trying to touch it to your right hand. After your left leg passes over your right leg, bend your left knee and attempt to touch your left foot to the mat as close as you can to your right hand. Bring your left leg back to starting position, then switch legs.
Alternating Lunges and Scissor Switches With your hands behind your head, do a series of 10 alternating lunges. Next move on to jump scissor switches. These are the same as the lunges, but instead of stepping back and bringing your feet back together across the floor after the lunge, you jump into the air out of the lunge and land with your feet reversed.
End-of-Bench Triceps Push-ups Stand behind an incline bench set at an approximately 45-degree angle. Place your hands on the top of the bench and walk your feet back until your body can be extended straight with your toes on the floor and your heels in the air. Next, do push-ups until your chest almost touches the top of the bench.
Flat Bench Freestyle Kicks Lie face down on a flat bench with your legs hanging off the end of the bench. Do freestyle swimming (flutter) kicks for 60 seconds.
Single-Leg Twisting Dumbbell Curls Standing on one leg with dumbbells held in front of your thighs and palms facing towards each other, lift the dumbbells up in a hammer curl. When you reach the top of the curl, twist the dumbbells so that your palms are facing in toward your body and lower the dumbbells down in a regular curl. At the bottom of the regular curl, twist the dumbbells back to starting hammer curl position and begin your next curl. Do your first set of these on one leg, then in the second sequence do your second set on the other leg.
Hold Plank on Elbows and Toes In a prone position (face down), balance on the tips of your toes and elbows and maintain a straight line from your head to your feet. Keep your forearms on the floor parallel to your body line. Keep your abs contracted and stable to keep your back from sagging. Keep your neck in line with your spine. Hold for 60 seconds.


EXERCISE IMAGES
Photo Credit: Nicolas Smith

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