Welcome!

Hello, and welcome to your online training page! Please watch the video to get started. 

Instructions:

  • Complete each workout throughout the course of 1 week

  • Complete 3 sets of each exercise for each workout

  • Reference my foam rolling guide when performing lower body exercises! (petetraining.com/foam-rolling)

Workout 1

Plank

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

45 seconds

Begin on the floor, plant your toes (feet together or shoulder width), and raise your body onto your elbows, which should right underneath your shoulders. Maintain a flat back, pull your belly button towards your spine, and squeeze your glutes.

Workout 1

Pushups (wide hand placement)

Muscle Group:

Pecs/triceps/deltoids

Weight recommendation:

Bodyweight

Reps:

5

Place your hands 4-6 inches outside shoulder width, plant your toes, and maintain rigidity throughout your body by bracing core muscles and squeezing your glutes. Lower yourself down, and push up.

Workout 1

Sit to Stand

Muscle Group:

Quads/glutes

Weight recommendation:

Bodyweight

Reps:

10

Begin in a seated position on a chair or bench. Place your feet shoulder width apart, then stand upright, squeeze your glutes, and sit back down in a controlled fashion.

Workout 1

Pallof Press

Muscle Group:

Core

Weight recommendation:

Medium/heavy band

Reps:

10 each side

Begin by standing perpendicular to the anchor point of your resistance band or cable handle. Place your feet shoulder width apart, slightly bend your knees, brace your core muscles by pulling your belly button towards your spine, and with both hands press the handle away from your body ensuring the handle stays in line with the midline of your body.

Workout 1

Resistance Band Tricep Kickback

Muscle Group:

Triceps

Weight recommendation:

Light/medium band

Reps:

10 each side

Anchor your resistance band at one end about waist height. Grasp the other end of the band, hinge at the waist, raise your elbow such that your upper arm is parallel with the floor, and extend your arm straight back.

Workout 1

Glute Bridge

Muscle Group:

Core/glutes

Weight recommendation:

Bodyweight

Reps:

15

Lie with your back on the floor with your knees bent. Raise your hips off the floor as high as you can and squeeze your glutes, then lower your body back down.

Workout 2

Pallof Rotation

Muscle Group:

Core

Weight recommendation:

Medium/heavy band

Reps:

10 each side

Begin by standing perpendicular to the anchor point of your resistance band or cable handle. Place your feet shoulder width apart, slightly bend your knees, and brace your core muscles by pulling your belly button towards your spine. With both hands grasping the handle, extend your arms straight, then rotate your torso 90 degrees away from the anchor point.

Workout 2

Resistance Band Row

Muscle Group:

Lats/biceps

Weight recommendation:

Medium/heavy band

Reps:

10

Begin by looping a resistance band around an anchor point about waist height. Grasp both handles of the resistance band, stagger your stance (one foot behind your body), pull your core muscles tight, then drive your elbows straight back in a row motion.

Workout 2

Resistance Band Sit to Stand & Press

Muscle Group:

Quads/glutes/deltoids

Weight recommendation:

Light/medium band

Reps:

10

Begin by grasping both handles of the resistance band, then stand on the middle of the band with both feet (placed shoulder width apart). Raise your hands up to shoulder level, palms facing out. Perform the movement by standing up, squeezing your glutes, and pressing the handles overhead.

Workout 2

Side Plank

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

20 seconds each side

Begin by lying on your side, then stack your feet, line up your knees, hips, and shoulders, place your elbow underneath your shoulder, then raise your hips and engage your core.

Workout 2

Resistance Band Front Raise 1

Muscle Group:

Deltoids

Weight recommendation:

Light/medium band

Reps:

10

Begin by grasping both handles of the resistance band, then stand with one foot on the middle of the band. Turn your palms down to face your body, then raise both handles together with your arms straight to eye level.

Workout 2

Single Leg Glute Bridge

Muscle Group:

Core/glutes/hamstrings

Weight recommendation:

Bodyweight

Reps:

10 each side

Lie with your back on the floor with your knees bent. Plant one foot on the floor, and raise the other foot into the air. Raise your hips off the floor as high as you can and squeeze your glutes, then lower your body back down.

Workout 3

Plank with Reaches

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

20 seconds

Begin on the floor, plant your toes (feet together or shoulder width), and raise your body onto your elbows, which should be right underneath your shoulders. Maintain a flat back, pull your belly button towards your spine, and squeeze your glutes. Reach out your arms one at a time and return them to their original position while maintaining neutral hips (without twisting).

Workout 3

Pushups (wide hand placement)

Muscle Group:

Pecs/triceps/deltoids

Weight recommendation:

Bodyweight

Reps:

5

Place your hands 4-6 inches outside shoulder width, plant your toes, and maintain rigidity throughout your body by bracing core muscles and squeezing your glutes. Lower yourself down, and push up.

Workout 3

Resistance Band Curl

Muscle Group:

Biceps

Weight recommendation:

Medium/heavy band

Reps:

10

Begin by grasping both handles of the resistance band, then stand on the middle of the band with either one or two feet. Slightly retract your shoulder blades, and curl the handles up towards your shoulders.

Workout 3

Resistance Band Lateral Raise 1

Muscle Group:

Deltoids

Weight recommendation:

Light/medium band

Reps:

10

Grasp both handles of the resistance band, step onto the middle of the band with one foot, then raise your arms to the side up to ear level.

Workout 3

Pallof Rotation

Muscle Group:

Core

Weight recommendation:

Medium/heavy band

Reps:

10 each side

Begin by standing perpendicular to the anchor point of your resistance band or cable handle. Place your feet shoulder width apart, slightly bend your knees, and brace your core muscles by pulling your belly button towards your spine. With both hands grasping the handle, extend your arms straight, then rotate your torso 90 degrees away from the anchor point.

Workout 3

Resistance Band Row

Muscle Group:

Lats/biceps

Weight recommendation:

Medium/heavy band

Reps:

10

Begin by looping a resistance band around an anchor point about waist height. Grasp both handles of the resistance band, stagger your stance (one foot behind your body), pull your core muscles tight, then drive your elbows straight back in a row motion.