One Week of Home Workouts - Day 7

Day Seven – Total Body Strength Day

Use weights or resistance of some sort on exercises that need it.

What you will need:

  • Couch, chair or bench

  • Weights or resistance band

The Workout:

  • Bulgarian Split Squats – 3 sets of 10 each side

    • Get into a forward lunge position with your back foot elevated on bench, couch or chair. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Drive up through your front heel back to the starting position, again keeping your movements measured.

  • Nordic Hamstrings – 3 sets of 8

    • You might need a partner for this one. Begin in a kneeling position with both ankles secured—tucking your feet under a bar, for example, or having a buddy hold them down—and then progressively lean forward as slowly as possible while keeping your back straight. When you can’t resist anymore, lift back up and repeat.

  • Plank – 3, 30 second planks

  • Bent Over Row – 3 sets of 10

    • From a standing position hinge at your hips. With weights in both hands slowly lift bending at the elbow straight toward your chest. Keep your elbows close to your side and slowly release. Repeat.

  • Single RDL – 3 sets of 8 each side

    • With weight in one hand and feet shoulder width apart, slowly hinge at the hips – keeping a straight back and kicking your opposite leg straight back. Push hips forward to resume standing position. Remember to keep weight on a straight line. Repeat on opposite side.

  • Side Plank 3, 25 second planks each side

  • Seated Wall Slides – 3 sets of 10

    • From a seated position with your back against the wall, place both arms out in a “W” shape flat against the wall, slowly push arms up over your head and drag back down – maintain your arm contact with the wall throughout the motion. 

  • Towel Curl to Press – 3 sets of 10

    • Holding a towel shoulder width apart and maintaining tension, complete a bicep curl and then an overhead press. 

  • Prone T’s – 3 sets of 10

    • Lying face down with arms out to sides making a “T” shape with your body, lift your arms up a few inches, hold, and slowly release. 

Michele Bergh