Glide 'N Lift
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Standing
Warm Up (with gliders) Step touch Double step touch Double step touch + 2 squats Double step touch + 1 squat + hold squat and bring leg out/in Double step touch + 1 squat + hold squat and make circles with leading leg Single squats Lower back stretch Shoulder rolls Rows + Triceps Extension R leg forward in a static lunge; L arm row Row 2x2 Row singles Row pulse for 3 Row singles Triceps extension 2x2 Triceps extension singles Triceps extension pulse for 3 Triceps extension singles Row + triceps extension singles L leg forward in a static lunge; R arm row Repeat Biceps + Lunges (with gliders) Bicep curls + Side lunge 2x2 Bicep curls + Side lunge 3x1 Bicep curls + Side lunge 1x3 Bicep curls singles Hammer curl + lunge straight back 2x2 Hammer curl + lunge straight back 3x1 Hammer curl + lunge straight back 1x3 Hammer curl singles Side lunge w/ bicep curl + straight back w/ hammer curl 2x2 Shoulders Upright rows 2x2 Upright rows singles Upright rows pulse for 3 Upright rows singles Upright rows 2x2 Shoulder press singles Shoulder press 2x2 |
Squats (with gliders) Regular squat 2x2 Regular squat singles Regular squat pulse for 3 Regular squat singles Curtsey squat R 2x2 Curtsey squat R singles Curtsey squat R pulse for 3 Curtsey squat L2x2 Curtsey squat L singles Curtsey squat L pulse for 3 Curtsey squat + Regular squat Deadlifts (for hamstrings) + Rows (for upper back) Deadlift 2x2 Deadlift 3x1 Deadlift 4x4 Rows singles Deadlift 4x4 + 2 rows On the mat Chest (supine position) Chest press 2x2 Chest press singles Chest press pulse for 3 Chest press singles Chest press 2x2 Triceps (supine position) Skull crusher 2x2 Skull crusher singles Skull crusher pulse for 3 Skull crusher singles Skull crusher 2x2 Core (with gliders) Bridge singles Bridge R foot glide out and in Bridge L foot glide out and in Bridge singles Crunches with gliders on hands Mountain climbers (30 seconds) x2 In and out planks (30 seconds) x2 Cobras |