Week 1, Day 2:
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!
All 8 exercises in one video for convenience.
Exercise 1:
Hip Thrust- 12 Reps
-Bar across hips
-chin to chest to avoid arching in the back
-be sure to lock it out at the top
-90 degree angle at the knee at top of range
-exhale to thrust up
Exercise 2:
Bench Press- 12 Reps
Option to use dumbbells or bar.
-Elbows drop at 45 degree angle, not directly out to sides
-bench can be flat or slightly inclined (shown here)
-exhale to press up
Exercise 3:
Supported Reverse Lunge- 12 Reps
-Holding onto something stable so you can lean back into the exercise
-drop the chest forward without rounding through the back
-drive through the heel without lifting toes
-exhale to drive back to stand
Exercise 4:
Cable Triceps Extension- 12 Reps
Option to do a triceps push down
-Keep shoulders down
-Extend arms overhead and slightly in front of ears
-bend at elbows
-exhale to extend
Exercise 5:
Supported Single Leg RDL- 12 Reps
-holding onto something stable so you can lean into the heel
-hinge at the hip while driving the booty back
-soft bend in knee
-dumbbell stays close to the body
-exhale to stand
Exercise 6:
Narrow Chest Press- 20 Reps
-quick pace
-squeeze dumbbells together
-opt for lighter weights
Exercise 7:
Banded Clam Shell- 20 Reps
-sides of feet together, open just at knees
-band just above the knees
-opt for a lighter band for higher reps
-try not to let hips roll open, keep them stacked
-exhale as knees open
Exercise 8:
Triceps Kickback- 12 Reps
-row dumbbells up to hip
-extend at the elbow
-avoid curling the dumbbells and losing tension in the tri’s
-exhale as you kick the weights back