Type: Hypertrophy
Muscle groups targeted: Full body
Equipment: A resistance band is required, a mat is recommended
Length: 20 - 60 minutes
In this workout, we combine 2 exercises into 1. Combining exercises increases the intensity, allows for more muscles to be targeted and can save time in workouts! This workout is designed for hypertrophy and targets the muscles in the lower/upper body and core. Ensure you go through the full range of motion for each exercise, videos are attached for further explanations.
Levels (based on ACSM and NSCA guidelines)
Beginner: 10 reps, 1 set, 30 sec rest between exercises
Intermediate: 12 reps, 2-3 sets, 45 sec rest between exercises
Advanced Reps/Sets: 12 reps, 4 sets, 30 sec rest between exercises
Warm-up (5 min)
Light cardio (eg Jog, jumping jacks, stationary hops)
Dynamic stretching (eg Leg swings, hamstring sweeps)
Active Break: 30 seconds
Main Set
Squat jump to alternating reverse lunge (5/5/6 each side)
Bicep curls to tricep kickback with band
Single leg deadlift to knee up (10/10/12 each side)
Push-up to side plank (5/5/6 each side)
Donkey kick to fire hydrant - can also be done on all fours (10/10/12 each side)
Active Break: 30 seconds
Cooldown (5 min)
Dynamic Stretching (ex. Butterfly pose, lunge to hamstring stretch)
Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.
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