Test Exercise Program: Legs/Shoulders/Core (30-40 Minutes)
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 12-15 reps for every exercise. Also, perform 12-15 reps on each arm if you’re performing a single-arm exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout.
EXERCISE CIRCUIT 1
1st: Stationary squat with arms raised in a V shape
2nd: Plank with your feet on a bench (30 seconds)
3rd: Cable chopper with a step (same side)
60-second break
4th: Squat with alternating lateral step and dumbbell hammer
5th: Alternating straight arm raise to the ceiling from the pushup position (30 seconds)
6th: Mountain climbers (30 seconds)
60-second break
7th: Squat from a seat with your hands behind your head (don’t round your back)
8th: Dumbbell shoulder press
9th: 60-second jump rope, Stairmaster, or bike
60-second break
10th: Single leg squat while holding a bar (keep your torso squared)
11th: Prone shoulder raise on a bench
12th: Mountain climbers with a twist (30 seconds)
60-second break
Stretch your body to new boundaries with a Denver personal trainer! / Photo: Dinielle De Veyra
EXERCISE CIRCUIT 2
1st: Walking lunge with straight arm rotation (rotate arms until they’re above the knee in front)
2nd: Deadlift, dumbbell hammer curl, and dumbbell shoulder press (1 fluid movement)
3rd: Cable chopper with a step (alternating sides)
60-second break
4th: Step-up with a medicine ball at your chest
5th: Squat with a dumbbell shoulder press
6th: Mountain climbers (30 seconds)
60-second break
7th: Backwards lunge with dumbbell curl
8th: Kneeling dumbbell shoulder raise in front of armpits (thumbs up)
9th: 60-second jump rope, Stairmaster, or bike
60-second break
10th: Step-up and backwards lunge with dumbbells at your side
11th: 1 arm shoulder press on a seat
12th: Mountain climbers with a twist (30 seconds)
60-second break
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
