Welcome, Kate

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

Instructions:

  • Combine at-home and gym workouts for a total of 3x/week

  • Perform the exercises in the order they appear for 2 to 3 sets

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

At home 1

Pallof press

Muscle Group:

Core

Weight recommendation:

Medium/heavy band

Reps:

10

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.

At home 1

Pallof rotation

Muscle Group:

Core

Weight recommendation:

Medium/heavy band

Reps:

10

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.

At home 1

Sit to stand

Muscle Group:

Legs/glutes

Weight recommendation:

2 10lb dumbbells

Reps:

15

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.

At home 1

Pushups (wide hand placement)

Muscle Group:

Chest/triceps

Weight recommendation:

Bodyweight

Reps:

5-10

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.

At home 1

Plank

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

30 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.

At home 1

Banded glute bridge

Muscle Group:

Core/glutes

Weight recommendation:

Heavy mini band

Reps:

15

Place the mini resistance band around both legs, directly above the knees. 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.

At home 2

Banded lateral walk

Muscle Group:

Glutes

Weight recommendation:

Heavy mini band

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.

At home 2

Goblet squat

Muscle Group:

Legs

Weight recommendation:

10lbs

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.

At home 2

Resistance band row

Muscle Group:

Back

Weight recommendation:

Medium/heavy band

Reps:

15

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.

At home 2

Dumbbell single arm row

Muscle Group:

Back

Weight recommendation:

10lbs

Reps:

15

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.

At home 2

Dead bug

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

10 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).

At home 3

Plank

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

30 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.

At home 3

Single leg glute bridge

Muscle Group:

Core/glutes

Weight recommendation:

Bodyweight

Reps:

15

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.

At home 3

Sit to stand with curl and press

Muscle Group:

Whole body

Weight recommendation:

5lbs

Reps:

15

Begin in a seated position on a chair or bench with the dumbbells at your sides. Place your feet shoulder width apart, then stand upright, squeeze your glutes, curl, and press the weights overhead. Reverse the motion to sit back down in a controlled fashion.

At home 3

Dumbbell chest press

Muscle Group:

Chest/triceps

Weight recommendation:

10lbs

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.

At home 3

Cross body weight exchange

Muscle Group:

Core

Weight recommendation:

1 weight plate

Reps:

30 seconds

Begin with your hands and feet on the mat with your arms straight, and your knees bent to 90 degrees to maintain a flat back. Reach across your body and slide the weight to the other side. Your hips should remain neutral (i.e. not twist).

Gym 1

Resistance band row

Muscle Group:

Back

Weight recommendation:

Medium/heavy band

Reps:

15

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.

Gym 1

Lat pulldown wide grip

Muscle Group:

Back

Weight recommendation:

35-50lbs

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.

Gym 1

Bird dog

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

10 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).

Gym 1

Dumbbell close grip chest press

Muscle Group:

Chest/triceps

Weight recommendation:

10-15lbs

Reps:

15

Begin with your back on a bench, dumbbells clasped against each other over your chest. Maintain contact between the dumbbells and press up in line with your chest.

Gym 1

Overhead dumbbell triceps extensions

Muscle Group:

Triceps

Weight recommendation:

10-15lbs

Reps:

15

Begin seated, grasp a dumbbell on either end with both hands, and extend your arms straight overhead. Bent at your elbows such that the dumbbell descends behind your head, then extend your arms straight, squeezing your triceps.

Gym 1

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).

Gym 2

Pallof press

Muscle Group:

Core

Weight recommendation:

Medium/heavy band

Reps:

10

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.

Gym 2

Squat and press

Muscle Group:

Legs/shoulders

Weight recommendation:

5-10lbs

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.

Gym 2

Seated cable row

Muscle Group:

Back

Weight recommendation:

35-50lbs

Reps:

15

Begin by sitting down and grasping the row handles. Pull the handles towards your belly button, while keeping your back flat and leaning back very slightly. Keep your elbows tight to your sides.

Gym 2

Glute bridge

Muscle Group:

Core/glutes

Weight recommendation:

20lbs

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.

Gym 2

Static lunges

Muscle Group:

Legs

Weight recommendation:

Bodyweight

Reps:

10-15

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.

Gym 2

Plank

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

30 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.

Gym 3

Pallof rotation

Muscle Group:

Core

Weight recommendation:

Medium/heavy band

Reps:

10

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.

Gym 3

Pushups (wide hand placement)

Muscle Group:

Chest/triceps

Weight recommendation:

Bodyweight

Reps:

5-10

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.

Gym 3

Side plank

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

20 seconds

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.

Gym 3

Curl and press

Muscle Group:

Biceps/shoulders

Weight recommendation:

5-10lbs

Reps:

15

Begin either seated or standing. Allow the dumbbells to hang at your sides, then curl the weights up, turning your palms to face you. In the same motion, press the weights towards the ceiling while twisting your palms to face out.

Gym 3

Single leg dumbbell core press

Muscle Group:

Core/balance

Weight recommendation:

10lbs

Reps:

10 each leg

Balance on one leg, bring the dumbbell up to your chest, then press it straight out while bracing your core muscles.

Gym 3

Dumbbell single arm row

Muscle Group:

Back

Weight recommendation:

10-20lbs

Reps:

15

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.