10 Bad Workout Habits That Are Totally Killing Your Progress

When it comes to your workouts, there are many bad habits that can limit your progress—and if you keep making them, you’ll get frustrated and feel like you’re going nowhere. That’s why we’ve rounded up 10 bad workout habits that hurt your results, and what to do instead for much better fat loss and muscle gain. Thankfully, these are easy to break and you’ll feel the difference almost instantly.

You’re doing “someone else’s” program.

Many people use a routine they find online, but there’s no “one-size-fits-all” program. Your body, limitations, and training history are unique so a random plan could lead to slower progress or even injury (if doing movements you’re not ready for). Instead, always follow a workout program that’s customized to your needs, lifestyle, and more.

You’re not tracking your progress.

Most people don’t write down what they do, but if you don’t remember what you did, how can you measure your progress and make changes? Always track what you do—what exercises, number of sets and reps, and weights. That way, you can change things over time to avoid plateaus and continually get great results.

You’re not following the correct order.

Many gymgoers do exercises in whatever order they feel. But for best results, always do the biggest, heaviest, and most technically complex exercises first—like squats, deadlifts, etc.—so you have the most energy available. Then, do smaller exercises like chin-ups, pushups, etc., and finish with the smallest movements like bicep curls or tricep extensions.

You’re not warming up properly.

If you want to feel your best to crush your workout, a quick treadmill jog just won’t cut it. Instead, do a series of dynamic stretches and activation drills to fire up your muscles, open up your joints, get your blood flowing, and prepare your nervous system for maximum performance.

You’re using your phone.

Real talk: If you’re checking your phone during your workout, then your workout ain’t hard enough. Either your breaks are too long or your intensity—sets, reps, or weight—is too low. (You should be too tired to check IG.)

You’re not getting help.

Need a spot? A gym partner? Someone to teach you good technique? Don’t be afraid to ask. Being too proud or “figuring it out yourself” is just asking for lousy results. After all, even the best athletes on earth all have (multiple) trainers.

You’re not cooling down.

When you finish, don’t just pack up and leave—your heart rate is sky high and your energy is ramped up. Instead, do some gentle foam rolling and stretching on your tired muscles. Then, spend a minute or two just breathing gently to calm down and shift your mind into recovery mode.

You’re not getting the correct nutrition.

For great results, enhance your nutrition before, during, and after your workout. Beforehand, get quick-acting carbs and proteins with either a snack or shake. During your training, stay hydrated with water or a carb drink. (Avoid too much caffeine, which can cause “crashes” or affect your sleep.) Afterward, consume carbs and protein with a shake or meal to refuel and repair your body.

You’re not using the correct range of motion.

Always use the appropriate range of motion: You’ll build more strength, burn more calories, and help your joints. For example, if you don’t go low enough when squatting or bench pressing, you’ll put too much stress on your joints and fail to target the larger muscles in your hips and chest, respectively.

You’re looking in the mirror.

It might be tempting to look in the mirror to check your form, but you should actually avoid this. The mirror only shows you one plane and alters your neck position, which can affect your technique and even lead to injuries. Instead, have someone record a video from the front and/or side angle.

Push, pull, squat and lunge your way to a fitter, stronger body with our new series of weekly dumbbell workouts

Welcome to Week One of Your New Three-Day Full-Body Dumbbell Plan

This week’s three-day plan takes a full body AMRAP (As Many Reps As Possible) approach to each session, ensuring that key movement patterns and muscle groups, including your chest, shoulders, back, quads and hamstrings are hit across the course of the week. Each workout delivers a muscle-building, fitness-boosting, calorie-burning hit and leaves you with a trackable high score, which you can aim to beat in future sessions.

Day One (W1/D1)

After a thorough warm-up, grab your dumbbells, set a countdown timer for 30 minutes and work your way through as many high-quality rounds of the following circuit as possible. Rest as necessary to keep your form on point, but push yourself hard if you want to see results.

At the end of each round, make a note of how many reps you performed for each movement, creating a running tally for the entire workout.

1. Dumbbell Floor (or bench) Press x 10-15 reps

Lay flat on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body, pause here before explosively pressing back up. If you have a bench, use it.

2. Bent-over Row x 10- 15 reps

After your final floor press, stand tall with your dumbbells at your sides. Hinge forward until your torso is almost parallel to the ground and allow the dumbbells to hang just below your knees (A). Maintaining a flat back, row both dumbbells towards your hips (B), squeeze your shoulder blades together and lower under control to the start before repeating.

3. Front Squat x 15-20 reps

Clean your dumbbells onto the front of your shoulders (A). From here, drop into a front squat, by pushing your hips back and bending at the knees until your thighs pass parallel to the ground (B), before driving back up explosively. Keep those dumbbells secured high, with a strong, upright torso throughout.

4. Split Squat Jump x 20 reps (total)

Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, jumping into the air and switching legs mid jump (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep. Keep this movement as fast paced as possible, focussing on maximising the height of each jump.

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Day Two (W1/D2)

As with day one, perform a thorough warm-up and work your way through as many rounds as possible in 30 minutes, recording your efforts for each movement.

1. Push Press x 8-12 reps

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and create tension in your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower with a controlled tempo to your shoulders and repeat. If your weights feel a little too light, don’t use any drive from the legs and focus on a strict press from the shoulders.

2. High Pull x 8-12 reps

Stand tall with your dumbbells at your waist, in front of your body. (A) Keeping your core tight, hinge forward slightly before explosively standing back upright and pulling the dumbbells up towards your chin, driving your elbows up and back (B). Slowly lower back down to your waist under complete control. Avoid simply ‘dropping’ your dumbbells back to your waist to build more muscle and avoid injury. If your dumbbells feel light, avoid the help from your hips and simply stand tall and pull the weights up to your chin.

3. Dumbbell Deadlift x 10-15 reps

With your dumbbells on the floor just outside of your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, pushing the ground away with your feet, keeping your chest up and your black flat throughout (B). Lower them back to the ground in a hinging motion and repeat. Avoid excessive rounding in your lower back, keeping your form tight throughout. Don’t rush, in a race to build muscle, slower and steady wins.

4. Jump Squats x 20

Lean slightly forward as you squat (A), then explode up, jumping as high as you can (B). Cushion your landing with bent legs, then sink immediately back into another squat and repeat. Aim for the maximum possible height you can achieve on each and every rep, even if that means pausing for a quick breath. We’re looking to produce power here, not simply go through the motions.

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Day Three (W1/D3)

As with day one and two, perform a thorough warm-up and work your way through as many rounds as possible in 30 minutes, recording your efforts for each movement.

1. Press-up on Dumbbells x 10

After your final press drop your bells and assume a long-arm plank position. With your core tight and hands below your shoulders stacked on top of your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

2. Renegade Row x 10 (each side/ 20 total)

15 press-ups in the book, keep your hands on your bells and midline tight (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side (each row equals one rep).

3. Tempo Goblet Squats x 10

Hold a single dumbbell close to your chest (A). Sink your hips back and slowly over a count of four seconds descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up explosively. Repeat. Pay attention to that tempo, it matters.

4. Burpee Over ‘bells x 10

With both dumbbells on the floor next to you, step back and hit the deck into a press-up position. Lower your body until your chest touches the floor (A). Stand back up and jump powerfully over the dumbbells (B) – driving through your hips when you take off. Land and immediately drop to the floor and repeat. The dumbbells keep you accountable for the height of each jump.

Think of the word ‘mobility’ and we suspect physio comes to mind. But training your range of motion can deliver gains to both strength and performance.

The saying ‘move it or lose it’ should be the official slogan for mobility. Beyond your twenties, the ability to move freely and easily through a joint’s full range of motion, begins to decline…unless you do something about it.

Shout it from the rooftops: the ability to move your limbs freely is the secret sauce for staving off physical decline and improving performance for the long haul. In addition to injury prevention, you get posture perks and faster recovery. It primes your body for activity and offers a boost on goals. And, the biggie: it significantly helps to improve strength.

TRAIN THE TRIFECTA

It’s easy to confuse the ‘-ility’ terms. Mobility, stability and flexibility are related, yes – and you can’t excel at one without also working on the others. Allow us to clarify so you can shine in all three

MOBILITY

Feels like full, free and smooth movement in your joints. Any time you perform an active movement and push your range of motion counts in this realm, such as leg swings before a run or arm circles in a warm-up.

FLEXIBILITY

Deep static muscle stretches. Settle into a hamstring stretch or hold your favourite yoga pose and you’re right on target. 

STABILITY

When you hold strong and steady in a position that challenges your centre of gravity. Think: a plank, maintaining a hip bridge or balancing on one foot.

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These four moves cover all your bases. Ideally, complete the circuit two to three times to keep your body limber and pain-free

Focus: Upper back, T-spine, hips

How to: Start in a high plank with your hands under your shoulders. Bend your right knee up towards your armpit and place your foot outside your right hand. Keep your left leg straight and push your hips down (A). Lift your right hand to the ceiling and rotate your torso, opening your chest and shoulders. Hold for 2 to 3 secs (B). Return to the starting position and switch legs. Do 6 reps on each side.

Focus: Upper back, lower back, T-spine

How to: Start in a high plank with your hands under your shoulders. Bend your right knee up towards your armpit and place your foot outside your right hand. Keep your left leg straight and push your hips down (A). Lift your right hand to the ceiling and rotate your torso, opening your chest and shoulders. Hold for 2 to 3 secs (B). Return to the starting position and switch legs. Do 6 reps on each side.

Focus: Upper back, shoulders

• How to: Start lying on your stomach with both arms outstretched (A). Raise your arms towards the ceiling, keeping your elbows straight, and circle back around as far as you can until your hands land behind your back (B). Reverse the arm circle motion back to the start and rest your arms on the floor briefly. Do 8 reps.

Focus: Hips, ankles

• How to: Start standing with your feet much wider than hip-width apart and your arms clasped in front of you (A). Sit your hips back and lunge to the right, bending your right knee and keeping your left leg straight. Lunge as low as you can while keeping proper form (B). Hold for 1 to 2 secs. Do 12 reps in total, alternating sides each time.

Intermittent fasting (IF) and exercise are components of cultivating longevity, but should you combine them? Let’s review all the questions regarding exercising while fasting. We will explore the benefits of exercising in a fasted state, including the difference between cardio, sprint training, and weight training, as well as some simple tips on how to implement it to reap the most benefits of your fasted workouts.

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Can I Exercise While Fasting?

Yes, it is OK to work out while fasting because the key to weight loss and muscle gain is not just calories and exercise, but hormone optimization. Studies demonstrate amazing benefits to intermittent fasting alone, but combining fasting with sprint training takes the benefits of each to a whole new level. Combining the two raises growth hormone and makes you more insulin sensitive, which is the key to staying youthful and lean.

Many people obsess over calories in versus out, and fear muscle loss that theoretically happens when you exercise without having refueled. But when you understand the beneficial impact that exercising during a fasted state has on the body’s hormones, you’ll see that fasting and exercise aren’t only OK, they are actually the optimal way to boost your health and body composition.

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Can I Exercise on an Empty Stomach?

Not only is it OK to exercise on an empty stomach, but it actually increases the benefits of exercise and of fasting. This is considered a multi-therapeutic approach, where the synergy of two things that are individually health promoting actually boosts each other’s benefits to a level that surpasses the level of each combined.

One of the best ways to take advantage of these benefits is to work out in the morning before breakfast.

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Intermittent Fasting and Working Out

Working out before breakfast is another way of saying that you exercise during your intermittent fasting period. An intermittent fast is the portion within the 24-hour clock that your body goes without food (including when you’re asleep). The IF window begins when you consume your last bite or food or drink (other than water) before bed, and ends the following day when you take your first bite of food.

To reap the most benefits, the length of your intermittent fast should be between 14-16 hours. For example, eat between the hours of 10:30 a.m. and 6:30 p.m.

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When to Work Out While Intermittent Fasting

The best time to work out while intermittent fasting is usually upon waking, or shortly after, to support the body’s natural circadian rhythm. Studies show that working out (or eating) too close to bedtime can interrupt levels of deep and REM sleep, so better save exercise for the following day.

Ideally, you don’t want to eat directly after a workout for the same reasons you’re exercising in a fasted state: hormone optimization. Studies show that even waiting two to three hours after a workout before eating promotes a rise in growth hormone, which helps make you a fat burner and replaces the used energy (sugar). Adaptation to the stress created from a high-intensity workout is the reason a hormone shift occurs. If your schedule only permits a lunchtime workout, you can exercise in your available time, and then benefit from the hormonal boost by refraining from eating until two to three hours after exercising.

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Cardio and Intermittent Fasting

The hormonal benefits you get from exercising in a fasted state are related to the depleted muscle and liver glycogen stores that occur when you fast. Doing cardio while intermittent fasting is fine, but your performance will hinge on how fat-adapted your body is (how good it is at burning fat for fuel, instead of glucose). If you’re new to fasting and exercise, you can expect your performance to drop a little; it can take up to six months for some athletes to fully adapt their endurance to this new fuel source. For example, if you’re a competing athlete, and your race performance is your primary goal, don’t switch to fasted training a couple of weeks before a competition.

If you are doing cardio in a fasted state, avoid extending the fast post-workout, and opt to refuel after you finish.

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Sprint Training and Intermittent Fasting

Sprint training or high intensity interval training (aka HIIT) involves intervals of intense activity combined with rest for about 15-30 minutes. Not only is sprint training time very efficient, but studies show that it provides health benefits that you cannot get from aerobic exercise alone, such as the tremendous boost of human growth hormone (HGH). Some of the benefits of sprint training include increased strength and stamina in the muscles and brain, increased growth hormone, improved body composition, increased brain function, higher testosterone levels, and less depression. Sprint training with intermittent fasting increase all these benefits. Sprint training is the ideal exercise method to incorporate into your fasted period, and to increase the benefits even more, you can continue to fast two to three hours post-workout.

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Lifting Weights and Fasting

Lifting weights while fasting is also OK, but you need to be mindful of the role that glucose plays in repairing your muscles after a major weight-lifting session, especially while in a fasted state. When you exercise in a fasted state your glycogen stores are already depleted. If your workout for the day involves heavy lifting, you can do so in a fasted state, but you should prioritize eating a meal directly following your workout. Unlike a burst exercise session, heavy lifting puts enough stress on the body to warrant an immediate refeed. Like doing cardio session, lifting weights while fasted might decrease your strength in the short run, as your body adapts to being a “fat burner.” For this reason, you may want to save your weight-lifting sessions for periods after you have eaten (in which case you can fast for two to three hours post-workout), and incorporate fasted exercise on the days when you perform burst-style training.

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To sum it all up:

• Exercise while fasting is not just OK, it’s extremely beneficial for hormone optimization (which is the key to many health benefits, including improved body composition);
• You can maximize the benefits of burst training and intermittent fasting by combining the two, for a multi-therapeutic approach;
• Cardio and weight training can also be performed in a fasted state, but your performance may suffer slightly in the short term;
• The best time to incorporate exercise while fasting is early in the day, to match the body’s natural circadian rhythm;
• Unless you’re participating in a heavy weight session or endurance cardio, you can benefit hormonally from fasting after your workout, too (for two to three  hours).

Set the tone for your 2023 gains with this year-opening seven-move workout, which lays down foundational muscle where your body needs it most (back, core, glutes)—and teaches you the moves you’ll use to chase any fitness goal.

BY DAVID OTEY, C.S.C.S.
PHOTOGRAPHS BY TYLER JOE

DIRECTIONS: Do this workout 3 or 4 days a week, resting at least 1 day between sessions. On all rest days, aim to go for a 20-minute walk or run.

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WARMUP

SPIDERMAN LUNGE

Start in pushup position. Shift your right foot just outside your right hand; squeeze your left glute as you do this. Reach your right hand toward the ceiling. Reverse the movements to return to the start, then repeat on the other side. That’s 1 rep. Do reps for 60 seconds, then rest for 30 seconds. Do 3 sets.

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WORKOUT 

1. GOBLET SQUAT

Stand holding a dumbbell at your chest, abs and glutes tight. Push your butt back and bend at the knees, lowering your torso until your thighs are parallel to the floor. Stand and squeeze your glutes. That’s 1 rep; do 3 sets of 12. You’re honing your ability to bend at the knee, which is key for athleticism (and keeps you ready for backyard games of tag, too).

2. STAGGERED-STANCE ROMANIAN DEADLIFT

Stand holding dumbbells at your hips. Step your right foot back so that its front aligns with the back of your left foot. Lift your right heel, shifting your weight onto your left leg. This is the start. Keeping the weights close to your shins, push your butt back and lower your torso. Stop when your torso is nearly parallel to the floor or when you feel your hamstrings tighten, whichever comes first. Stand back up, squeezing your glutes. That’s 1 rep; do 3 sets of 10 per side. You’re building glute strength, which will protect your lower back and help you jump higher.

3. ALTERNATING SHOULDER PRESS

Stand holding dumbbells at your shoulders, abs and glutes tight. Press the left dumbbell overhead. Lower it back to your shoulder. Repeat on the other side. That’s 1 rep; do 3 sets of 12, building shoulder strength and challenging your abs to stabilize your spine.

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PUSH-PULL SUPERSET Do both of these exercises back-to-back. Do 3 sets.

4a. CHEST-SUPPORTED ROW

Lie with your chest on a bench set to a 30 degree incline. Hold dumbbells in both hands, arms hanging naturally. Squeeze your shoulder blades. This is the start. Row the dumbbells toward your rib cage. Pause, then return to the start. That’s 1 rep; do 10. You’ll build back muscle between your shoulder blades, readying you to pull open doors or win any tug-of-war match.

4b. SINGLE-ARM BENCH PRESS

Lie with your back on a bench, abs and glutes tight. Hold a dumbbell in your right hand, directly above your right shoulder. Bend at the shoulder and elbow, lowering the dumbbell to your chest; keep your elbow close to your torso as you do this. Press back up. That’s 1 rep; do 10 per side. You’re not just developing chest muscle; you’re training your muscles to push away from your body.

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5. BICEPS CURL

Stand holding dumbbells at your sides, abs and glutes tight, palms facing each other. Curl the right dumbbell to your chest, turning your palm to face your chest as you do. Lower with control and repeat on the other side. That’s 1 rep; do 3 sets of 15, strengthening your arms and supercharging your ability to grip steering wheels and grocery bags.

6. PLANK PULL-THROUGH

Get in pushup position, abs and glutes tight, a dumbbell just outside your right hand. Without letting your hips shift, reach over to the dumbbell with your left hand. Grab it and place it just outside your left shoulder. Return to pushup position. Repeat on the other side. That’s 1 rep; do 15, training your abs to brace against anything, whether it’s a punch to your gut or your kids jumping on your stomach while you try to nap.

1. MORE MUSCLE = LESS FAT

Contrary to popular myth, you won’t burn significantly more calories at rest simply by increasing your composition of muscle. You burn five to six calories per day at rest for every 500g of muscle you gain – a relatively negligible amount. But more muscle equals more strength, so you can push harder in workouts and use up more calories to synthesise muscle protein rather than store fat.

2. HARDER ISN’T ALWAYS BETTER

Nobody can go hard all the time, whatever that guy in the office who just started CrossFit says. Intense activity raises your levels of adrenaline and the stress hormone cortisol, with the effect of shutting down some of the body’s major functions, including digestion. That’s fine if you’re running from a tiger, but less so if you’re in the gym trying to lose fat. That’s why it’s important to have at least one rest day each week. Use rest days for stretching and recovery, or try some yoga to help unwind both your mind and body.

3. EATING ISN’T CHEATING

There’s some science to suggest ‘cheat meals’ can help keep your metabolism functioning properly when your body fat is low, but their main purpose is to let you recharge, have some fun and reward you for sticking to the plan. Here’s how to use them:
● Your cheat meal replaces one meal option on any given day.
● Typically, that will be dinner when you’re out with friends, but if you’d rather have a huge breakfast on a Monday, that’s fine.
● Where possible, plan them around training when they can help with glycogen replacement and recovery, so you store less as fat.
● If you stray off your nutrition plan at any other point during the week, don’t declare the rest of the day a write-off. Just forgive yourself and go back to eating sensibly.

4. DON’T SACRIFICE A SOCIAL LIFE

Don’t feel you need to hide your fat-loss ambitions from your friends. Letting them know you’re taking on this plan will hopefully make them more understanding when you bow out of post-work pints. They can also serve as your support team, asking you how you’re finding it and keeping you honest if you let your standards slip.

5. ENJOY YOURSELF

Most people don’t like doing things they’re bad at, but by setting simple fitness goals and aiming to improve in small increments, you’ll soon find that you look forward to training more than you dread it. If there’s ever a day you can’t face getting to grips with the TRX Trainer, just do something simple instead, such as a quick set of press-ups, a 30-second plank, or whatever you fancy. It’s the little fixes that will make a big difference to your overall health in the long run and, once you feel that endorphin rush, you may want to continue getting a sweat on.

Improve your recovery and range of motion with this post-workout mobility routine from pliability

Mobility training can take many forms, but to help you know where to start, pliability is the new recovery app – born from the CrossFit scene – that holds your hand through a number of progressive mobility programmes. The routine outlined here is just one example of the sessions on offer.

1. SUMO SQUAT

Hold for 1 min

This pose activates muscle groups throughout your lower body, including your quads, hamstrings, hip flexors, glutes, calves and lower back.

● Start from a standing position with your feet wider than your hips.
● Squat down as far as you can go.
● Press your elbows into your inner knee and press your hands together.
● Allow your hips to sink towards the ground while keeping your chest up.

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2. DRAGON POSE

Hold for 20-30 secs (repeat 2-3 times each side)

Targets the hips and quads, so they’re mobile and released to avoid any tightness.

● Stand upright and take one small step forwards into a lunge.
● Put both hands on your leading thigh, push your hips forwards, while keeping your core tight and not over-extending your back.
● Lean away from your back leg, feeling a stretching sensation in your hip flexor area.

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3. SADDLE POSE

Hold for 1-2 mins

Originally from yin yoga, this targets the quads as well as the hip flexors. It’s perfect for heavy leg days.

● Start on your hands and knees.
● Spread your knees wide and bring your toes together.
● Sit on your feet with your spine tall.
● Lean back on your hands, down to your elbows, or upper back to the floor, depending on comfort.

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4. CHILD’S POSE

Hold for 30 secs to 1 min

This resting pose puts you into a position that elongates your body and helps release tension throughout the whole body, including lower back and shoulders, as well as the hip flexors.

● Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs.
● On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders towards the ground.

Want to Feel Sore Tomorrow? This 45-Minute AMRAP Workout Has Your Name All Over It

January 13, 2021
by MAGGIE RYAN

Let us introduce you to a little acronym you’ll come to love (or hate): AMRAP. It stands for “as many rounds as possible,” as in, here’s your workout; do as many rounds as possible.

So, yeah, AMRAP workouts are pretty tough. But they’re also a great way to challenge yourself, and this 45-minute AMRAP dumbbell workout is guaranteed to do that. This workout is designed to help you build full-body strength. And because it’s AMRAP, you also get a bonus element of cardio from moving as fast as you can between each exercise. All you need is a pair of dumbbells and a towel (or five) to get started and sweating! Check out the full workout ahead.

Workout

Equipment needed: Two dumbbells. If possible, use a medium weight for upper-body moves and medium to heavy weight for the squats, deadlifts, and lunges. For the dumbbell swings, don’t go higher than 10 pounds each.

Directions: Start with this dynamic warmup and the stretches listed ahead. Then, start the workout, performing the designated reps of each of the below exercises. If you’re new to AMRAP, rest for 15 to 30 seconds between exercises; for an extra challenge, try to stick to the AMRAP structure by taking as little rest as possible. Do as many rounds of the circuit as you can in 45 minutes while maintaining proper form.

After the workout, cool down with a full-body stretching routine.

WARMUP	TIME/REPS
Perfect stretch	10 reps each leg
Half-kneeling hip hinge	10 reps each side
Elbow plank	30 seconds
Side plank	30 seconds each side
Superman hold	30 seconds
Bird dog with knee to chest	10 reps each side
Glute bridge	10 reps

EXERCISE	REPS
Kneeling single-arm overhead press to split squat	10 reps each side
Front rack dumbbell squat	10 reps
Renegade Row with rotation	10 reps
Dumbbell Squat Punch Lateral Jump	10 reps
Dumbbell deadlift	10 reps
Dumbbell swing	10 reps