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!!!

Subscribe Share
BACK TO GYM PROGRAM

6 Episodes

  • BARBELL REVERSE LUNGES (4x10) PER SIDE
    00:21
    BARBELL REVERSE LUNGES (4x10) PER SIDE
    Episode 1

    BARBELL REVERSE LUNGES (4x10) PER SIDE

    Episode 1

    Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.

    Beginner...

  • HIP THRUSTS (4x12)
    00:21
    HIP THRUSTS (4x12)
    Episode 2

    HIP THRUSTS (4x12)

    Episode 2

    Use a dumbbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

    Weight Recommendations
    Beginner: 5-10lb
    
Intermediate: 15-30lb
    
Advanced: 35-45lb

    *Modification: do glute bridges on the floor w...

  • DUMBBELL RDL (4x12)
    00:19
    DUMBBELL RDL (4x12)
    Episode 3

    DUMBBELL RDL (4x12)

    Episode 3

    Engage your core, hinge at the hips as you lower the dumbbells, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations
    Beginner: 5-10lb
    
Intermediate: 15-30lb
    
Advanced: 35-45lb

  • LATERAL LUNGES (4x10)
    00:22
    LATERAL LUNGES (4x10)
    Episode 4

    LATERAL LUNGES (4x10)

    Episode 4

    Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides

    Weight Recommendations
    Begin...

  • DUMBBELL SLOW CALF RAISES (4x20)
    00:21
    DUMBBELL SLOW CALF RAISES (4x20)
    Episode 5

    DUMBBELL SLOW CALF RAISES (4x20)

    Episode 5

    Stand tall holding dumbbells at your sides, feet hip-width apart. Slowly lift your heels off the ground, rising onto the balls of your feet. Pause briefly at the top, then lower back down with control.

    Weight Recommendations
    Beginner: 5-10lb
    
Intermediate: 15-30lb
    
Advanced: 35-45lb

  • SUPERSET: 3X10 WEIGHTED SQUAT WALKS + 10 DUMBBELL FIRE HYDRANTS (PER SIDE)
    00:30
    SUPERSET: 3X10 WEIGHTED SQUAT WALKS + 10 DUMBBELL FIRE HYDRANTS (PER SIDE)
    Episode 6

    SUPERSET: 3X10 WEIGHTED SQUAT WALKS + 10 DUMBBELL FIRE HYDRANTS (PER SIDE)

    Episode 6

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

    Weight Recommendations
    Beginner: 5-10lb
    
Intermediate: 15-30lb
    
Advanced: 35-45lb

×