FOUNDATIONAL STRENGTH WORKOUT Warm up 5-7mins before beginning program Muscle Group Exercise Reps Weight Core Plank 10-12 Reps Body Weight Legs Deadlift 10-12 Reps 5lbs-20lbs Arms Bicep Curl 10-12 Reps 5lbs-20lbs Back Bent Over Rows 10-12 Reps 5lbs-20lbs Shoulders Side Raise 10-12 Reps 5lbs-20lbs Core/Glutes Bridge 10-12 Reps Body Weight, 5lbs-20lbs Arms Triceps 10-12 Reps 5lbs-20lbs Chest Push up 10-12 Reps Body Weight See video version on your Posse Page! Print out your tracker to see how many workouts you got in this month! Plank Start • Lie on your stomach with your feet together and forearms placed on the ground. • Clench your fists under your shoulders, draw-in your navel and contract your glutes. Movement • Lift your body off the floor and raise up until your body forms a straight line from head to toe. Hold the top position for a few seconds. Deadlift Start • Stand with feet straight and shoulder-width apart, knees bent at 5 degree angle. • Hold dumbbells in front of thighs with grip slightly wider than shoulder-width apart. Movement • Slowly bent at waist, lowering weights toward ground; keep back flat. • Squeeze butt muscles and lift weights up until standing fully upright. Dumbbell Curl: 2-Arm Start • Stand with feet shoulder feet apart, knees soft. • Extend arms down sides of body, dumbbell in each hand. Movement • Draw-in belly button and curl dumbbells toward shoulders. • Reverse movement to return to start position. Bent Over Dumbbell Row: 2-arm Start • Stand with your feet pointed straight ahead and draw in your navel. • Bend at your waist until your chest is at a 45-degree angle to the ground. • Extend one arm and let it hang in front of your body with a dumbbell. Movement • Row the dumbbell, bringing your thumb up toward your armpit. • Contract your shoulder blades together and be careful not to arch your back. Return the dumbbell to the starting position and repeat with the same arm. Dumbbell Lateral Raise: 2-Arm Start • Draw-in your navel and hold a dumbbell in each hand, with your arms hanging at your sides. Movement • Raise both your arms up and away from the sides of your body with your palms • facing down. • Raise the dumbbells to shoulder level being careful not to shrug your shoulders or • arch your back. Hold the top position and then return your arms to the sides of your • body. Floor Bridge Start Start • Lie on back with knees bent, feet flat and shoulder-width apart. Movement • Draw-in belly button and squeeze butt muscles. Movement • Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. • Lower pelvis to floor. Dumbbell Triceps Extensions Start • Lie on the floor, bend knees, and have your back straight feet and legs are shoulder-width apart. • Hold dumbbell in each hand, elbows pointing toward ceiling. Movement • Extend elbows until arms are straight in air. • Reverse movement to return to start position. Push up (on ball, Knees, Toes) Start • Begin in a push-up position with feet together and thighs on top of a ball and your hands on the floor, placed slightly wider than shoulder-width apart. • Maintain a straight line between your feet, hips and shoulders. • Draw-in your navel and contract your glutes. Movement • With your back flat, slowly lower your body toward the floor, lowering and contracting your shoulder blades. • Push-up to your starting position being careful not to jut your head forward. .