Charlotte Whitmore Workout

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

Group progress history

Date	Repeats	Rest	Other

			Initial set

Group 1 Exercise 1 – Plank with rotation

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	10-12	1			Initial values

Group 1 Exercise 2 – Side bridge with dips

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	10-12	1	0		Initial values

Group 1 Exercise 3 – Seated twist

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	16	1	8#		Initial values

Group 1 Exercise 4 – Name

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

					Initial values

Exercise group 2

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

Group progress history

Date	Repeats	Rest	Other

01/26/2022			Initial set

Group 2 Exercise 1 – Paloff Press

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	1	blue		Initial values

Group 2 Exercise 2 – Hay bailer

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	1	12#		Initial values

Group 2 Exercise 3 – Crossover row

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:

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	1	15#		Initial values

Group 2 Exercise 4 – Name

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

					Initial values

Exercise group 3

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

Group progress history

Date	Repeats	Rest	Other

			Initial set

Group 3 Exercise 1 – Single leg RDL (stiff leg)

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:

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	1	12#		Initial values

Group 3 Exercise 2 – Single leg RDL with cross reach (stiff leg)

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:

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	1	12#		Initial values

Group 3 Exercise 3 – Name

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

					Initial values

Group 3 Exercise 4 – Name

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

					Initial values

Exercise group 4

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

Group progress history

Date	Repeats	Rest	Other

			Initial set

Group 4 Exercise 1 – Squat to overhead push press

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:

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	1	12#		Initial values

Group 4 Exercise 2 – Triceps push down

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:

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	1	blue		Initial values

Group 4 Exercise 3 – Over-hand biceps curl

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	1	5# x2		Initial values

Group 4 Exercise 4 – Name

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

					Initial values

Exercise group 5

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

Group progress history

Date	Repeats	Rest	Other

			Initial set

Group 5 Exercise 1 – Single leg squat (bent knee)

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:

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

01/26/2022	12	2	12# x2		Initial values

Group 5 Exercise 2 – Name

Movement:
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Tempo:
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Base of support:
Rest between sets:
Comments:

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Exercise progress history

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					Initial values

Group 5 Exercise 3 – Name

Movement:
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Comments:

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Exercise progress history

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					Initial values

Group 5 Exercise 4 – Name

Movement:
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Tempo:
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Base of support:
Rest between sets:
Comments:

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Exercise progress history

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					Initial values

Exercise group 6

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

Group progress history

Date	Repeats	Rest	Other

			Initial set

Group 6 Exercise 1 – Horizontal pull (bent row)

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

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Exercise progress history

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					Initial values

Group 6 Exercise 2 – Horizontal push (Floor chest press)

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.

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Exercise progress history

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					Initial values

Group 6 Exercise 3 – Name

Movement:
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Equipment:
Base of support:
Rest between sets:
Comments:

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Exercise progress history

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					Initial values

Group 6 Exercise 4 – Name

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

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Exercise progress history

Change Date	Reps	Sets	Weight	Rest	Other

					Initial values

Workout template version 1.2