Workout of the Week #1

Body Weight Workout

Type: Hypertrophy

Muscle groups targeted: Full body

Equipment: None, but a mat is recommended

Length: 20 - 60 minutes (~10 min per set)

Levels (based on ACSM and NSCA guidelines)

Beginner: 8-10 reps, 1 set, 30 sec rest between exercises

Intermediate: 10 reps, 2-3 sets, 30 sec rest between exercises

Advanced Reps/Sets: 12 reps, 4-5 sets, 30 sec rest between exercises

This workout is designed to increase muscle mass. For each movement, make sure you are going through the full range of motion - videos are linked to help explain movements.

Warm-Up - 30 sec per exercise x 2 (10 sec rest between exercises)

1. Jumping Jacks

2. Walking Knee Hugs

3. Arm Circles

4. Leg Swings

Workout (1 Set)

1. Y Squats (or modified - regular squat)

2. Pushups (or modified - on your knees)

3. Russian Twist (or modified - feet on ground) (2 twists = 1 rep)

4. Supine push-up

5. Glute Bridge (more advanced - on a raised surface)

6. Ab Crunch

7. Side Lunge (Alternate legs, 2 lunges - one per side - counts as 1 rep)

8. Lying bicep leg curls

Cool Down - 30 sec per exercise x 2 (10 sec rest between exercises)

1. Arm hugs

2. March and reach

3. Lunging hamstring stretch

4. Cat-cow 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.