Welcome, Helen

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

Instructions:

  • Cycle between the workouts as you choose

  • 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

Pallof press

Muscle Group:

Core

Weight recommendation:

Weight

Reps:

15 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

Pallof twist

Muscle Group:

Core

Weight recommendation:

Weight

Reps:

15 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 1

Goblet squat

Muscle Group:

Legs

Weight recommendation:

Weight

Reps:

15

Begin with your feet shoulder width apart, grasp the underside of the top head of the dumbbell such that your palms are facing each other. As you squat, push your knees just over your toes to avoid knees from caving inward.

Workout 1

Dumbbell single arm row

Muscle Group:

Back

Weight recommendation:

Weight

Reps:

15 each side

Begin with one knee on a flat bench, foot hanging off the end. While maintaining a flat back, push your butt back and reach your hand (same side as resting leg) to the bench. Allow the weight to hang while maintaining squared shoulders. Drive your elbow towards the ceiling to row the dumbbell, keeping it tight to your body.

Workout 1

Pushups (wide hand placement)

Muscle Group:

Chest/triceps

Weight recommendation:

Weight

Reps:

10-15

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

Dead bug

Muscle Group:

Core

Weight recommendation:

Weight

Reps:

10-15 each side

Begin with your back flat on the mat, then raise your knees, bent them to 90 degrees, and straighten your arms towards the sky. Simultaneously extend opposite arm and leg (e.g. right arm, left leg).

Workout 1

Glute bridge

Muscle Group:

Core/glutes

Weight recommendation:

Weight

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 1

Renegade row

Muscle Group:

Whole body

Weight recommendation:

Weight

Reps:

10-15 each side

Begin in a pushup position with dumbbells grasped in both hands. Tighten your core, keep your hips neutral and you drive your elbow towards the ceiling, keeping it tight to your body.

Workout 2

Banded lateral walk

Muscle Group:

Glutes

Weight recommendation:

Weight

Reps:

Until burning sensation

Place the mini resistance band around both legs, right above the knees. Ever so slightly squat, and apply tension to the band by placing your feet a little wider than shoulder width. Take small, alternating steps to one side, then the other.

Workout 2

Squat and press

Muscle Group:

Legs/shoulders

Weight recommendation:

Weight

Reps:

15

Begin with your feet shoulder width apart and dumbbells up above the shoulders. Squat down making sure your knees push slightly outwards, then ascend and press the dumbbells overhead keeping your palms facing each other.

Workout 2

Lat pulldown wide grip

Muscle Group:

Back

Weight recommendation:

Weight

Reps:

15

Begin by grasping the pulldown bar, then sit down. Pull the bar towards the upper part of your chest, while keeping your back flat and leaning back very slightly.

Workout 2

Dumbbell chest press

Muscle Group:

Chest/triceps

Weight recommendation:

Weight

Reps:

15

Begin with your back on a bench, shoulder blades retracted, and dumbbells on either side of your body in line with your chest. Your elbows should be at a 90 degree angle to begin the movement. Press the dumbbells up and together over your chest.

Workout 2

Plank with reaches

Muscle Group:

Core

Weight recommendation:

Weight

Reps:

30 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 2

Single leg romanian deadlift

Muscle Group:

Hamstrings

Weight recommendation:

Weight

Reps:

10-15 each side

Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Flex the knee on your standing/support leg about 15-20% to activate the glutes. Without changing the bend in your knee, keep your back naturally arched, hinge at your hips, and lower your torso until it’s almost parallel to the floor.

Workout 2

Dumbbell skullcrushers

Muscle Group:

Triceps

Weight recommendation:

Weight

Reps:

15

Begin by lying on a flat bench, both arms fully extended up towards the ceiling with palms facing each other. Bend at the elbows such that the dumbbells approach your head, making sure to keep your elbow position frozen, then extend your arms straight and squeeze your triceps.

Workout 2

Wall Sit

Muscle Group:

Legs

Weight recommendation:

Weight

Reps:

45 seconds

Begin by gently resting your glutes, and then back flat against a wall. Your feet should be placed shoulder width apart. To modify, do not bent your knees to 90 degrees and remain more upright.

Workout 3

Pallof press

Muscle Group:

Core

Weight recommendation:

Weight

Reps:

15 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 3

Kettlebell/dumbbell deadlift

Muscle Group:

Back/hamstrings

Weight recommendation:

Weight

Reps:

15

Begin by standing directly over your weights with feet slightly wider than shoulder width. Tighten your core, push your butt back while keeping your back flat and hinge at the waist. Grasp the weights, then straighten your legs and squeeze your glutes.

Workout 3

Calf raises

Muscle Group:

Calves

Weight recommendation:

Weight

Reps:

15

Assume a standing position, tighten your core, and raise yourself up onto your toes.

Workout 3

Bird dog

Muscle Group:

Core

Weight recommendation:

Weight

Reps:

15 each side

Begin with your hands and knees on the mat. While maintaining a flat back, simultaneously extend opposite arm and leg (e.g. right arm, left leg).

Workout 3

Pushups (narrow hand placement)

Muscle Group:

Chest/triceps

Weight recommendation:

Weight

Reps:

10-15

Place your hands shoulder width apart, 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

Mountain climbers

Muscle Group:

Whole body

Weight recommendation:

Weight

Reps:

30 seconds

Begin with your hands and feet on the floor, arms extended. Bring one knee up towards your chest, then back to its original position, then repeat with the opposite leg.

Workout 3

Reverse lunges

Muscle Group:

Legs/glutes

Weight recommendation:

Weight

Reps:

15 each side

Place one foot approximately 2 feet behind you, then slowly lower your back knee towards the ground. When ascending out of the lunge, press your bodyweight through the heel of your front foot. Return your back foot to the starting position, and repeat with the opposite leg.

Workout 3

TRX low row

Muscle Group:

Back

Weight recommendation:

Weight

Reps:

15

Begin by facing the anchor point of the TRX, apply tension to the straps, then walk your feet towards the anchor point. Lower your body towards the floor until your arms are straight, face your palms towards each other, then pull yourself up by driving your elbows straight back, maintaining them tight to your sides.