Schedule:
- Day 1 (Monday): Upper Body + Core (Total Gym)
- Day 2 (Wednesday): Lower Body + Spinal Loading (Gym)
- Day 3 (Friday): Full Body + Power & Balance (Home)
Total Gym deck card #’s in ( ) :
Day 1 – Upper Body + Core (Total Gym)
Warm-Up (5 min): Arm circles, shoulder rolls, band pull-aparts
Workout – 2–3 sets each:
- Chest Press (#1) 10–12 reps
- Lat Pulldown or Pullovers (#62) 10–12 reps
- Seated Row (#11) 10–12 reps
- Shoulder Press (or Incline Raise) (#19) 8–10 reps
- Biceps Curl (#43) 10–12 reps
- Triceps Extension (#45) 10–12 reps
- Plank – 30 to 60 seconds
- Side Planks or Russian Twists (#54 or #57) 30 sec per side
Tip: Gradually increase incline every 1–2 weeks for progression.
Day 2 – Lower Body + Spinal Loading (Gym)
Warm-Up (5 min): Dynamic leg swings, bodyweight squats, step-ups
Workout – 2–3 sets each:
- Leg Press – 8–10 reps (moderate to heavy weight)
- Hip Abduction – 10–15 reps
- Hip Adduction – 10–15 reps
- Standing Calf Raises – 15 reps
- Leg Extension – 8–12 reps
- Leg Curl or Romanian Deadlift – 8–12 reps
- Standing Overhead Press (dumbbells or machine) – 8–10 reps
Optional:
- Cable Woodchops – 10 per side
- Reverse Lunges – 10 per leg
Day 3 – Full Body + Power & Balance (Home)
Warm-Up (3–5 min): Marching in place, arm and leg swings
Workout – 2–3 sets each:
- Total Gym Squats (pause at bottom) (#27) 12–15 reps
- Total Gym Shoulder Press (#19) or Push-Ups – 10–12 reps
- Total Gym Rows (#11) 10–12 reps
- Step-Ups or Calf Raises (#31) 15 reps per leg
- Chair Sit-to-Stands (explosive upward motion) – 10–15 reps
- Heel Drops or Light Jumps – 30 to 60 seconds
- Single-Leg Balance (eyes closed) – 20 seconds per leg
Cool Down Stretch (5 min): Hamstrings, quads, chest, calves