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Equipment Needed: Medicine ball, Resistance band

Warm-up: Aerobic exercise 5 minutes (treadmill, bike, etc.) moderate intensity

The Workout Circuit

Do each 15-20 reps of each exercise in the following circuit. Repeat the circuit 2-3 times.

Quads/Glutes + Shoulders: Medicine Ball Squats with Overhead Press

Hams/Glutes: Medicine Ball Lunge Extensions

Back: Seated Rows (bands)

Chest: Push-ups

Triceps: Triceps Extensions

Shoulders: Military Press (bands or ball)

Biceps: Curls (bands)

Abs/Core: Horizontal Medicine Ball Twists

Abs/Core: Saxon Side-Bends with Medicine Ball or Physio-ball

Abs/Core: Medicine ball Twists

Cool Down

Stretch: Head to toe, stretch each muscle group head to toe for 20 sec. min.

This is my super-simple, “bulk up”, full body strength workout program that I use when I find I am losing limit strength or when I want to put on a few pounds of muscle.

Workout Frequency:

• No more than 3 times per week, per exercise/body part (I usually stick with 2 days and 72 hours between workouts).

Workout Intensity

• High weight (max. resistance = able to hold weight for one second at hardest part of rep)

• Low reps – 5 to 8 reps per set, 3 to 5 sets per exercise (focus on your weak areas)

Workout Duration:

• As long as it takes to finish, minimum 1 min. between sets (preferred – 2-3 minutes)

Exercises:

1. Deadlift
2. Squat
3. Pullup, Lat Pulldown, or Rows
4. Bench Press or Dips
5. Shoulder Press

It’s simple, but it works. Try it for a four or six week cycle!