You have 3 strength workouts a week! In between workouts take at least one day to recover. You can use this day for steady state cardio (like walking, jogging, or biking), core work, or complete rest!
A video demo of the Full Body Circuit Week 1 Day 1.
Week 1, Day 1:
1 Circuit, 3 Sets
Complete all 8 exercises in order before repeating the circuit.
This week is all about getting to know the exercises we’ll be doing throughout TK Peaches. Our goal is to find what weights are going to work best for different exercises and reps. For the most part, we’re going to be doing 12 reps of these exercises during week 1. My advice is to keep a note pad and pen handy so you can quickly jot down how much weight you lifted for each exercise. This way, we know how to progress!
Each workout consists of both lower and upper body exercises. For legs, we will always perform a thrust or bridge variation, a squat or lunge variation, a deadlift or hinge variation, and an abduction variation. As for upper body, I’ve split it into a back and biceps day, Chest and triceps day, and a shoulders and lats day!
During this first week, we will alternate between a lower body exercise and an upper body exercise. This will allow us to move quickly through the workout with minimal rest!
Exercise 1: Single Leg Hip Thrust- 12 Reps
Option to use Landmine set-up or single dumbbell on the hip of the working leg.
-Upper back is the pivot point on the bench
-Keep pelvis tucked to keep back from arching.
-90 degree angle at the knee at the top of the exercise
-whole body hinges as you extend hips up and down
-exhale as you thrust up
Exercise 2: Row- 12 Reps
Option to do with barbell, dumbbells, or on a seated row machine.
-Back stays flat- “shoulder blades in back pockets”
-Row bar/dumbbells to the hips.
-Exhale as you row up
Exercise 3: Banded Squat- 12 Reps
Option to use Barbell, Dumbbells, or Smitch Machine (not pictured)
-Choose a band that will not pull your knees together,
-Knees track in line with the second and third toes
-Exhale when returning to stand
Exercise 4: Bicep Curl- 12 Reps
Option to use dumbbells or curl bar
-Elbows at your sides
-Palms face forward
-Ribcage down
-Exhale as you bring the weights UP
Exercise 5: RDL- 12 Reps
Option to use Barbell or Dumbbells
-Back stays flat as you push hips BACK
-Bar stays close to the front of legs…think “paint the legs”
-Stop at mid shin
-Avoid thrusting hips forward when returning to stand.
-Exhale to stand tall
Exercise 6: Reverse Grip Row- 12 Reps
Option to use Bar if back is not fatigued from previous RDL!
-Palm faces forward
-Row to hip
Exercise 7: Seated Abduction- 20 Reps
Use a heavy band
-Sit tall
-Perform reps slow and controlled
Exercise 8: Reverse Fly- 12 Reps
Option to hinge at hips and use Dumbbells or to stand tall using either the Cable Machine or a long band,
-squeeze shoulder bands together
-avoid arching or rounding of back
-avoid shrugging shoulders up
-exhale while arms travel away from the body