Trainers Near You San Diego CA change location
Lauren Brooks
Personal Trainer
Encinitas, CA
Christine Burke
Personal Trainer, ACE Health Coach
Carlsbad, CA
Sandra Lynn Major
Group Fitness Instructor
El Cajon, CA
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This workout incorporates movement and resistance training, with a focus on quality of movement and the development of strength. From warm-up exercises like front plank and hip hinge to functionally prepare the body, to conditioning exercises like kneeling reverse flies and stability ball hamstring curls, this is a total body workout.
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
Perform 2 sets of 10-12 repetitions
Perform 2 sets, holding each time for 15-30 seconds
Perform 2 sets of 10-12 repetitions on each side
Perform 2 sets, holding each time for 15-30 seconds. Repeat on both sides
This workout should be done one time per week.
You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.
Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets
Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets
Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets
Hold this stretch for 20-30 seconds; rest and repeat for a total of two sets
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