Welcome, Lorenzo
Hello, and welcome to your online training page! Please watch the video to get started.
Instructions:
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Complete each workout throughout the course of 1 week
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Complete 2 to 3 sets of each exercise for each workout
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Reference my foam rolling guide when performing lower body exercises! (petetraining.com/foam-rolling)
Home Workout
Air Squat
Muscle Group:
Legs
Weight recommendation:
Bodyweight
Reps:
20
Begin with feet shoulder width apart, toes pointed slightly out. Bend your knees and lower your butt as if sitting in a chair, keeping your back flat. Push your knees slightly out over your toes to avoid knees caving inward.
Home Workout
Situps
Muscle Group:
Core
Weight recommendation:
Bodyweight
Reps:
20
Begin on your back with your knees bent, feet planted firmly on the ground. Cross your arms across your chest, and sit-up.
Home Workout
Pushups
Muscle Group:
Back
Weight recommendation:
Bodyweight
Reps:
10
Place your hands on the pullup bar about 50% wider than shoulder width. Engage your core, and pull your body up until your chin ascends over the bar, then lower down in a controlled fashion.
Home Workout
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).
Home Workout
Bulgarian Split Squat
Muscle Group:
Legs/glutes
Weight recommendation:
Bodyweight
Reps:
10 each side
Begin by placing one foot on an elevated surface approximately 2 feet behind you. Lower your back knee towards the floor, and then use your front leg to push your body upwards. Press your weight through the heel of your front foot.
Home Workout
Plank
Muscle Group:
Core
Weight recommendation:
Bodyweight
Reps:
35s
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 1
Pallof press
Muscle Group:
Core
Weight recommendation:
10-15 lbs
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.
Gym 1
Pallof twist
Muscle Group:
Core
Weight recommendation:
10-15 lbs
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.
Gym 1
Lat pulldown wide grip
Muscle Group:
Back
Weight recommendation:
50-70 lbs
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
Dumbbell chest press
Muscle Group:
Chest/triceps
Weight recommendation:
12-15 lbs
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.
Gym 1
Goblet squat
Muscle Group:
Legs
Weight recommendation:
12-15 lbs
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.
Gym 1
High to low plank
Muscle Group:
Core
Weight recommendation:
Bodyweight
Reps:
30 seconds
Begin in the high plank position: arms straight, and back flat. Lower yourself down onto your elbows, then raise yourself back to your hands. Maintain neutral hip position throughout.
Gym 1
Dumbbell single arm row
Muscle Group:
Back
Weight recommendation:
15-20 lbs
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.
Gym 1
Pushups
Muscle Group:
Back
Weight recommendation:
Bodyweight
Reps:
10
Place your hands on the pullup bar about 50% wider than shoulder width. Engage your core, and pull your body up until your chin ascends over the bar, then lower down in a controlled fashion.
Gym 2
Pallof press
Muscle Group:
Core
Weight recommendation:
10-15 lbs
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.
Gym 2
Pallof twist
Muscle Group:
Core
Weight recommendation:
10-15 lbs
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.
Gym 2
Squat and press
Muscle Group:
Legs/shoulders
Weight recommendation:
10 lbs
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
Cable triceps pushdown
Muscle Group:
Triceps
Weight recommendation:
20-40 lbs
Reps:
15
Attach a straight or EZ bar to the cable anchor, which should set to the top notch. Place both hands on the bar approximately shoulder width apart, and press the bar down such that your elbows are at your sides. Extend your arms while keeping your elbows still.
Gym 2
Cross body weight exchange
Muscle Group:
Core
Weight recommendation:
10 lbs 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 2
Renegade row
Muscle Group:
Whole body
Weight recommendation:
10 lbs
Reps:
10 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.
Gym 2
Glute bridge
Muscle Group:
Core/glutes
Weight recommendation:
20 lbs
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
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.