Workout of the Month-February

February 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. In January I explained more about the background of these workouts and how long you can rest between sets, etc.

Note: Because this program is meant for beginners, there is not much variation between last month and now. Exercises are like skills. If you consistently practice an exercise you will get and stay better at it. If you change an exercise too soon you'll avoid progressing in it.

The variation I focused on adding to keep these exercises fresh was mainly execution focused for this specific reason. Let the progress drive the changes, if you're still getting better there's no need to make a change.

Workout of The Month: February

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General Warm-up:

Walk or Jog for 5-10 minutes

Or any activity of your choice

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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

  • Goblet Squat (with a 1-count pause at bottom): 1-3 sets of 10-12 reps
  • Lat Pull-down (with a 1-count pause, bar at chest): 1-3 sets of 10-12 reps

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

  • Single Leg Hip Thrust (slowly lower yourself back to start): 1-3 sets of 10-12 reps
  • Dumbbell Bench Press: 1-3 sets of 10-12 reps

Accessory Exercises:

  • Step-Ups: 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

  • Dumbbell RDL (with a 1-count pause at the bottom) : 1-3 sets of 10-12 reps
  • Dumbbell Row: 1-3 sets of 10-12 reps

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

  • Glute Bridge (2-count pause at the top): 1-3 sets of 10-12 reps
  • Dumbbell Shoulder Press: 1-3 sets of 10-12 reps

Accessory Exercises:

  • Reverse Lunge: 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