Workout of the Month-April

April workout of the month. If you want to workout on your own, give this a shot and let me know how it's going.

If you want to workout on your own this year or just get things started I've put together a series of beginner workouts that you can perform each month. This is a follow up to January which you can see here. February can be seen here. March. In January I explained more about the background of these workouts and how long you can rest between sets, etc.

This month there was not much variation. A pause or two here or there. You should be trying to add a little bit of weight each week and still keep all of your reps the same.

Workout of The Month: April

General Warm-up:

Walk or Jog for 5-10 minutes

Or any activity of your choice

Specific Warm-up:

Ankle Warm-up drill

3 Way Lunge

T-Spine Rotations

Bird Dog

Body weight Squat

Workout A

Paired Set A: Perform one set of each exercise back to back

  • Back Squat (Barbell): 1-3 sets of 10-12 reps
  • Band Assisted Chin-up (or underhand lat pull down): 4 sets 3-6 reps (or 1-3 sets of 10-12 reps)

Paired Set B: Perform one set of each exercise back to back

  • Hip Thrust (Barbell)-one-count pause at the top: 1-3 sets of 10-12 reps
  • Incline Dumbbell Bench Press-one-count pause at chest: 1-3 sets of 10-12 reps

Accessory Exercises:

  • Step-Downs (Start standing, go down to a heel or toe touch): 1-3 sets of 10-12 reps
  • Rear Delt Fly: 1-2 sets of 10-12 reps
  • Crunch: 1-2 sets of 10-25 reps
  • Back Extension: 1-2 sets of 10-25 reps

Cool-down:

Stretch all of your major muscle groups including your hamstrings, calves, quads, hip flexors, etc with exercises of your choice.

Contact Form

Phone: 1-573-443-1495

Workout B

Paired Set A: Perform one set of each exercise back to back

  • Barbell RDL-pause one-count at the bottom: 1-3 sets of 10-12 reps
  • Dumbbell Row-pause one-count at the top: 1-3 sets of 10-12 reps

Paired Set B: Perform one set of each exercise back to back

  • Barbell Glute Bridge: 1-3 sets of 10-12 reps
  • Dumbbell Shoulder Press: 1-3 sets of 10-12 reps

Accessory Exercises:

  • Split Squat-keep a slight forward lean: 1-3 sets of 10-12 reps
  • Rear Delt Fly: 1-2 sets of 10-12 reps
  • Side Plank: 1-3 sets of 30 seconds each side
  • Half-kneeling Anti-Rotation: 1-2 sets of 30 seconds each side

Cool-down:

Stretch all of your major muscle groups including your hamstrings, calves, quads, hip flexors, etc with exercises of your choice.

Contact Form

Phone: 1-573-443-1495