Bounce Warm-ups 10 mins
Garage Pro Routines
1. Light Bounce
- Keep your feet on the mat and start to find a nice alignment.
4 mins
2. Side To Side
- Get low a little bit, and swing your arms while jumping side to side.
- Control your core to keep balance.
3 mins
3. Heel To Butt Kick
- Bend your knees to kick your butt with the heel. Squeeze your glutes.
- Slower the move to maintain stability.
3 mins
Weight Session 35 mins
1. Dumbbell Bench Press
Target: Whole upper body
- Lie flat on a bench. Grip dumbbells in your hands with your hands wider apart than the shoulder. Keep the hips on the bench and the feet on the ground.
- Keep your spine in a neutral posture. Squeeze a bit on your shoulder, so there will be a natural arch on your back.
- Gradually lift the dumbbells.
- Then lower that to chest level while ensuring your elbows are at a 45-degree angle away from your body.
12 reps to failure x 3 sets
2. Decline Dumbbell Bench Press
Target: Lower chest, shoulders, arms
- Lie down on your back on the decline bench, which should be angled downward 15 degrees.
- Keep the spine neutral, and do not arch your back; place your feet on the stirrups for stability.
- Hold the dumbbells wider apart hands than the shoulder, and push them exactly above your shoulder.
- Lower the weight after your hands reach a 45-degree straight.
12 reps to failure x 3 sets
3. Alternating Lunge Raise
Target: Glutes, quads, hamstrings, shoulders
- Stand straight with dumbbells in both hands.
- Take a giant step forward with your right leg. Lower your body, and your legs should be bent at a 90-degree angle at the bottom of the lunge. Now, raise the weight in front of you.
- Push yourself back to the starting position with your right foot and slowly lower the arms. Keep alternating legs until the set is complete.
12 reps x 3 sets
4. Seated Shoulder Press
Target: Shoulders, arms
- Seated on the adjustable bench at 90 degrees and grab dumbbells in both hands. Make sure your spine is in a neutral position.
- Lift the weight slowly above the head by extending the arms and contracting the deltoids.
- Return slowly to the start position.
12 reps to failure x 3 sets
5. Dumbbell Squat
Target: Quads, glutes, hamstrings
- Place your feet hip-width apart, and grab dumbbells in both hands by your side.
- Engaging your core and keeping a straight back. Lower your body until your thighs are parallel to the floor.
- Push back into the original position by applying pressure on your feet.
12 reps to failure x 3 sets
Stretching 15 mins
1. Cycling For Cooling Down x 8 mins
3. Supine Hamstring Stretch
Target: Hamstrings
- Lie on your back and bring your right leg straight up.
- Gently pull the right leg toward your torso by the hands behind the right thigh to stretch the right hamstring.
- Hold it for 10 seconds. Switch to the other side and repeat 3 times on both sides.
3 reps x 2 sides
4. Pigeon Pose
Target: Glutes
- Start on all fours. Cross the right leg in front. Then, extend the left leg behind.
- Keep your hips and shoulders facing forward, and press the left hip towards the mat.
- Walk your palms as far forward as is comfortable. Hold this for up to 1 minute, then repeat the movement on the other side.
1 rep x 2 sides
5. Kneeling Quad Stretch
Target: Quads
- Lunge forward with your right foot. Then, slowly drop your left knee to the ground.
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Grab your right foot with your right hand and pull your right heel towards your hip by hand while keeping your torso straight to maintain balance.
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Hold this for up to 1 minute, then repeat the movement on the other side.
1 rep x 2 sides