Warm-up (10-15 minutes):
- Treadmill Walk: 10 minutes at a brisk pace to activate your cardiovascular system.
- Dynamic Stretches:
- Leg Swings: 1 minute each side. Front to back, focusing on gentle controlled movements.
- Arm Circles: 1 minute each direction. Keeps your shoulder mobility in check.
- Mobility Exercises:
- Hip Circles: 1 minute each side to ensure your hips are limber.
- Shoulder Rolls: 1 minute to gently warm up your shoulder joints.
Main Workout (50 minutes):
Today’s workout is built around traditional strength training, with a focus on increasing muscle strength and tone while being mindful of your knee and shoulder injuries.
- Squats (RPE 5-6):
- 3 sets x 12 reps
- Equipment: Barbell
- Cue: Keep your knees tracking in line with your toes. Lower down until thighs are parallel to the ground. Engage your glutes as you push back up.
- Chest Press (RPE 5-6):
- 3 sets x 10 reps
- Equipment: Dumbbells
- Cue: Keep your shoulders back and down, core engaged. Press the weights up until your arms are straight, then lower them slowly.
- Single-Leg Romanian Deadlift (RPE 4-5):
- 3 sets x 10 reps each leg
- Equipment: Kettlebell
- Cue: Hold the kettlebell in one hand. Keep your back straight as you hinge at the hip. Engage your glutes to return to standing.
- Lat Pull-down (RPE 5-6):
- 3 sets x 12 reps
- Equipment: Lat pull-down machine
- Cue: Pull the bar down to your chest, squeezing your shoulder blades together. Avoid shrugging your shoulders.
- Shoulder-Friendly Bent Over Row (RPE 5-6):
- 3 sets x 10 reps
- Equipment: Barbell
- Cue: Waist bent slightly, keep a slight arch in your back. Row the barbell up towards your lower chest, squeezing your shoulder blades.
- TRX Hamstring Curls (RPE 4-5):
- 3 sets x 12 reps
- Equipment: TRX Suspension Trainer
- Cue: Lie on your back with heels in the TRX. Keep hips lifted as you curl your feet towards your buttocks.
- Face Pulls (RPE 5-6):
- 3 sets x 12 reps
- Equipment: Cable machine
- Cue: Using a rope attachment, keep your elbows high and pull the rope towards your forehead.
- Dumbbell Bicep Curls (RPE 4-5):
- 3 sets x 12 reps
- Equipment: Dumbbells
- Cue: Keep elbows close to your body, lifting the weights towards your shoulders and controlling the descent.
Cool-down (10 minutes):
- Gentle Cardio: Light walk on the treadmill at an easy pace for 5 minutes.
- Static Stretches:
- Hamstring Stretch: Hold for 30 seconds each side.
- Chest Stretch: Hold for 30 seconds. Find a doorway for an enhanced stretch.
- Shoulder Stretch: Hold for 30 seconds each side.
- Engage in deep breathing during each stretch to help signal to your body that it’s time to relax.