Welcome, Val

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 3-4 sets of each exercise for each workout

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

Workout 1

Dumbbell Incline Chest Press 4s ecc

Muscle Group:

Chest/triceps

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

Begin with your back on an incline 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 1

Goblet Squat 4s ecc

Muscle Group:

Legs

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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

Pallof Press

Muscle Group:

Core

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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

Arnold Press 4s ecc

Muscle Group:

Shoulders

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

Begin with your elbows raised and both dumbbells in front of your face with your palms facing your body. In one motion, bring your elbows apart (turning your palms outwards) and press the dumbbells overhead.

Workout 1

Glute Bridge

Muscle Group:

Core/glutes

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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

Dead Bug

Muscle Group:

Core

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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

Calf Raises 4s ecc

Muscle Group:

Calves

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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

Workout 2

Lat Pulldowns Wide Grip 4s ecc

Muscle Group:

Back

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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

Stiff Leg Romanian Deadlift

Muscle Group:

Hamstrings

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

Begin in a standing position with dumbbells held at your sides. Hinge at the hips by activating your core and pushing your butt back. Maintain a flat back, and allow your hamstrings to feel the stretch. Return to an upright position by squeezing your glutes.

Workout 2

Plank

Muscle Group:

Core

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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 2

Dumbbell Single Arm Row 4s ecc

Muscle Group:

Back

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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 2

Hamstring Curl 4s ecc

Muscle Group:

Hamstrings

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

Either seated or prone. Curl the weight using your hamstrings, ensuring (if prone) that your pelvis remains in contact with the pad.

Workout 2

Pallof Press

Muscle Group:

Core

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

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 2

Dumbbell Shrugs

Muscle Group:

Back

Weight recommendation:

Manageable for 10-12 reps

Reps:

10-12

Begin in a standing position with dumbbells held in both hands. Slightly retract your shoulder blades, then shrug your shoulders towards your ears.