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weekly workouts

customize your workout:

1) combine 1 upper & 1 lower  for a full body workout

repeat 2-3x's

2) perform both upper or both lower workouts to separate muscle groups 

repeat 2-3x's

3) choose 1-2 cardio exercises and add to end of each round. (should perform 2-3x's)

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Upper

push up

plank up

ab twist

burpee

mtn climber

squat press

rev lunge press

dips

cross crunch 

side plank

20-40-20

20-40-20

20-40-20

20-40-20

120-140-120

20-40-20

20-40-20

20-40-20

20-40-20

:20-:40-:20

bicep curls

rows

tricep pressdown

shoulder press

front raise

lateral raise

reverse fly

twists

30

30

30

30

30

30

30

30

lower

squat

balance touch

reverse lunge

step up

hip raise

side plank

plank/pike

30

30

30

30

30

30

30

cardio

(whatever you have at home)

run

bike

elliptical

rower

stepper

3min

3min

3min

3min

3min

sprints combined with each workout

split squat

RDL

side shuffle

db swing

hop squat

sl hip raise

mtn climber

50

50

50

50

50

50

50