BACK TO GYM PROGRAM

BACK TO GYM PROGRAM

29 Seasons

GYM PROGRAM- BACK TO GYM BEGINNER- INTERMEDIATE
Using minimal equipment: barbell, dumbbells & bench
~45min. per workout

Back To Gym is your 4 week gym program designed to guide you through a 4 day / week plan using only dumbbells, a barbell & a bench in a gym setting. These 45 minute workouts are curated for girls that have been working out, but want to try out new GYM workouts, or intermediate gym goers! They are simple, effective & easy to follow along as you gain confidence in the gym- let’s do it!!!

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BACK TO GYM PROGRAM

5 Episodes

  • BARBELL SQUATS (4x12)
    00:17
    BARBELL SQUATS (4x12)
    Episode 1

    BARBELL SQUATS (4x12)

    Episode 1

    Engage your core, sit back into a chair, push through your heels to stand back up!

    Weight Recommendations:
    Beginner: Try just the bar first or dumbbells
    
Intermediate: 15-35lb plates on each side of the barbell
    
Advanced: 45-60+lb plates on each side of the barbell

    *Modification: use dumbbells...

  • SINGLE TO DOUBLE SHOULDER PRESS (4x10)
    00:21
    SINGLE TO DOUBLE SHOULDER PRESS (4x10)
    Episode 2

    SINGLE TO DOUBLE SHOULDER PRESS (4x10)

    Episode 2

    Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!

    Beginner: 5-7lb dumbbells
    
Intermediate: 10-15lb dumbbells 

    Advanced: 20-35+lb du...

  • OVERHEAD REVERSE LUNGES (4x8) PER SIDE
    00:14
    OVERHEAD REVERSE LUNGES (4x8) PER SIDE
    Episode 3

    OVERHEAD REVERSE LUNGES (4x8) PER SIDE

    Episode 3

    Start by holding a single weight overhead with arms fully extended and core engaged. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. Keep the weight stable overhead as you drive through the front heel to return to standing. Alternate legs each rep.

    Weigh...

  • SIDE PLANK PRESSES (3x10) PER SIDE
    00:13
    SIDE PLANK PRESSES (3x10) PER SIDE
    Episode 4

    SIDE PLANK PRESSES (3x10) PER SIDE

    Episode 4

    Start in a side plank with your supporting forearm on the mat and hips lifted. Hold a dumbbell in your top hand, keeping your arm stacked over your shoulder. From here, press the weight straight up toward the ceiling, then slowly lower back down with control.

    Weight Recommendations:
    Beginner: 5-...

  • SUPERSET: 3X 10 TWISTING SITUPS + 10 PLANK TO SQUAT CALF RAISE
    00:30
    SUPERSET: 3X 10 TWISTING SITUPS + 10 PLANK TO SQUAT CALF RAISE
    Episode 5

    SUPERSET: 3X 10 TWISTING SITUPS + 10 PLANK TO SQUAT CALF RAISE

    Episode 5

    Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!

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