(This workout is Wrist-Friendly, as I am nearly completely recovered from injured wrist!)
Monday: Upper Body
Warm-up:
* 5-10 minutes light cardio (walking or treadmill)
* TRX Rows – 3 sets of 10-15 reps (keep wrists neutral)
* Total Gym Chest Press – 3 sets of 12-15 reps (adjust resistance for comfort)
* Dumbbell Bench or Floor Press (light weight) – 3 sets of 10-12 reps (keep wrist neutral)
* Dumbbell Lateral Raises (light weight) – 3 sets of 12-15 reps (slow, controlled)
*Body Blade Shoulder Stability – 2 sets of 30 seconds
* Cool-down: gentle stretching focusing on shoulders and arms
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Tuesday: Lower Body & Core
Warm-up:
* 5-10 minutes light cardio
*Goblet Squats with Kettlebell – 3 sets of 12-15 reps (hold weight close to chest)
* Kettlebell Deadlifts – 3 sets of 10-12 reps (focus on hip hinge, avoid wrist strain)
* Step-Ups on Box or Bench (bodyweight or light dumbbells) – 3 sets of 10-12 reps each leg
* Pilates Ring Core Exercises – 3 sets of 10-15 reps (controlled breathing)
* Ab Coaster – 2-3 sets of 10-25 reps
* Cool-down: stretching focusing on legs and core
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Wednesday: Full Body & Mobility
Warm-up:
* 5-10 minutes light cardio
* Total Gym Lat Pulldown (or replace w/ resistance band rows) – 3 sets of 10-15 reps
* Total Gym Leg Press – 3 sets of 12-15 reps
* Dumbbell Shoulder Press (light weight) – 3 sets of 10-12 reps
* 6-Second-Abs Core Activation – 2 sets of 30 seconds
* Gentle stretching and mobility exercises (10-15 minutes)
* Cool-down: Ab Coaster – 2-3 sets of 10-25 reps
*************
Thursday: Upper Body (Wrist-Safe)
Warm-up:
* 5-10 minutes light cardio
* TRX Rows – 3 sets of 10-15 reps
* Total Gym Chest Press – 3 sets of 12-15 reps
* Dumbbell Bench or Floor Press (light weight) – 3 sets of 10-12 reps
* Dumbbell Lateral Raises – 3 sets of 12-15 reps
* Body Blade Shoulder Stability – 2 sets of 30 seconds
* Cool-down: stretching focusing on shoulders and arms
*************
Friday: Lower Body & Core
Warm-up:
* 5-10 minutes light cardio
* Goblet Squats with Kettlebell – 3 sets of 12-15 reps
* Kettlebell Deadlifts – 3 sets of 10-12 reps
* Step-Ups on Box or Bench – 3 sets of 10-12 reps each leg
* Pilates Ring Core Exercises – 3 sets of 10-15 reps
* Ab Coaster – 2-3 sets of 10-25 reps
* Cool-down: stretching focusing on legs and core
*************
Saturday: Full Body & Conditioning
Warm-up:
* 5-10 minutes light cardio
* Total Gym Lat Pulldown – 3 sets of 10-15 reps
* Total Gym Leg Press – 3 sets of 12-15 reps
* Dumbbell Shoulder Press – 3 sets of 10-12 reps
* 6-Second-Abs Core Activation – 2 sets of 30 seconds
* Light treadmill walking or jogging (20-30 minutes)
* Cool-down: stretching and relaxation
*************
Sunday: Active Recovery or Rest
* Light walking or gentle yoga/stretching
* Focus on mobility and relaxation
