Workout for: Charlotte Whitmore
Workout covering: Full body
Creation date: 01/26/2022
End date: Current

Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.


Exercise group 1

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement: Alternating left and right rotation
Reps: 10-12
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/202210-121Initial values

Movement:
Reps: 10-12 left and right
Sets: 1
Tempo: Slowly
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/202210-1210Initial values

Movement: Alternating left and right
Reps: 16
Sets: 1
Tempo: Slowly
Weight: 8#
Equipment: Dumbbell
Base of support:
Rest between sets:
Comments: With raised feet, and use yoga block between knees

Change DateRepsSetsWeightRestOther
01/26/20221618#Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 2

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
01/26/2022Initial set

Movement:
Reps: 12 left and right
Sets: 1
Tempo: Slowly
Weight: Blue
Equipment: Resistance band
Base of support: Standing
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/2022121blueInitial values

Movement:
Reps: 12 left and right
Sets: 1
Tempo: Slowly
Weight: 12#
Equipment: Dumbbell
Base of support: Standing, staggered stance
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/202212112#Initial values

Movement:
Reps: 12 left and right
Sets: 1
Tempo: Slowly down, up with a bit more force
Weight: 15#
Equipment: Dumbbell
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/202212115#Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 3

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement:
Reps: 12 left and right – weight in same hand as stance leg.
Sets: 1
Tempo: Slowly down, up a little faster
Weight: 12#
Equipment: Dumbbell
Base of support: Single leg
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/202212112#Initial values

Movement:
Reps: 12 left and right – weight in opposite hand from stance leg.
Sets: 1
Tempo: Slowly down, up a bit faster
Weight: 12#
Equipment: Dumbbell
Base of support: Single leg
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/202212112#Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 4

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement: Bilateral
Reps: 10-12
Sets: 1
Tempo: Explosive from squat to curl, then 2nd short squat to OH press. Slow back down.
Weight: 12#
Equipment: Dumbbells
Base of support: Standing
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/202212112#Initial values

Movement: Bilateral
Reps: 12
Sets: 1
Tempo: Down in about 2-3, up about 3-4
Weight: Blue
Equipment: Resistance band
Base of support: Standing
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/2022121blueInitial values

Movement: Bilateral
Reps: 12
Sets: 1
Tempo: Slowly
Weight: 5# x2
Equipment: Dumbbells
Base of support: Standing
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/20221215# x2Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 5

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement: Unilateral
Reps: 12 left and right
Sets: 2 – Set 1: weight in same hand as stance leg. Set 2: weight in other hand
Tempo: Slowly
Weight: 12# x2
Equipment: Dumbbells
Base of support: Single leg
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
01/26/202212212# x2Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Exercise group 6

Times to complete the group: 2
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
Initial set

Movement: Unilateral
Reps: 12
Sets: 1
Tempo: Slowly
Weight: 12#
Equipment: Dumbbell
Base of support: Standing hinged at the hip.
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Movement: Bilateral
Reps: 10-12
Sets: 1
Tempo: Slowly
Weight: 8#
Equipment: Dumbbells
Base of support: Lying on floor, knees bent, feet on the floor.
Rest between sets:
Comments: Arms out to your sides at about 45 degrees.

Change DateRepsSetsWeightRestOther
Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Movement:
Reps:
Sets:
Tempo:
Weight:
Equipment:
Base of support:
Rest between sets:
Comments:

Change DateRepsSetsWeightRestOther
Initial values

Workout template version 1.2