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Home Workout Day 2

A perfect mix of strength & flexibility to get strength & range in joints & muscles

  • 45 minutes
  • Beginner
  • Full Body

Interests

Mobility Posture Strength Toning Over 40's

Anatomy

Equipment

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Aerobic Step

Yoga Mat

Resistance Bands

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Exercises

A Superset 1 of 2

First superset

Hip Mobilisation
Intermediate
Hip Abductors | Hip Adductors
Set Reps
1 10
Side Lunge Shift
Beginner
Glutes | Hamstrings | Quadriceps | Hip Adductors
Set Reps Time (s)
1 10 30

A Superset 2 of 2

Hip Mobilisation
Intermediate
Hip Abductors | Hip Adductors
Set Reps
1 10
Side Lunge Shift
Beginner
Glutes | Hamstrings | Quadriceps | Hip Adductors
Set Reps Time (s)
1 10 30

B Superset 1 of 3

Poliquin Step Up Low Step with Heel Raise
Beginner
Quadriceps
Set Reps
1 20
Seated Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps
1 15

B Superset 2 of 3

Poliquin Step Up Low Step with Heel Raise
Beginner
Quadriceps
Set Reps
1 20
Seated Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps
1 15

B Superset 3 of 3

Poliquin Step Up Low Step with Heel Raise
Beginner
Quadriceps
Set Reps
1 20
Seated Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps
1 15

C Superset 1 of 2

Side Plank Full High
Intermediate
Full Body
Set Time (s)
1 -
Glute Bridge/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 15

C Superset 2 of 2

Side Plank Full High
Intermediate
Full Body
Set Time (s)
1 -
Glute Bridge/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 15

D Superset 1 of 3

Dynamic Lunging Hip Flexor Stretch
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps Time (s)
1 5 30
Wall Bicep Stretch
Beginner
Biceps
Set Time (s)
1 30

D Superset 2 of 3

Dynamic Lunging Hip Flexor Stretch
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps Time (s)
1 5 30
Wall Bicep Stretch
Beginner
Biceps
Set Time (s)
1 30

D Superset 3 of 3

Dynamic Lunging Hip Flexor Stretch
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps Time (s)
1 5 30
Wall Bicep Stretch
Beginner
Biceps
Set Time (s)
1 30

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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