Test Exercise Program: Lower/Core Strength and Endurance (30-40 Minutes)
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, et.) and perform 12 reps for every exercise. Also, perform 12 reps on each leg if you’re performing a single-leg exercise. Please substitute as needed and take off your shoes for the squats. Don’t forget to answer the questions in the “Assessment Section” after your workout.
EXERCISE CIRCUIT 1
Single leg hold with hinged hips in front of the wall (30 seconds at a deep hinge)
Plank on a stability ball (your elbows on the ball for 30-45 seconds, keep hips up)
Walking lunge with dumbbells at your side
Walking inchworm
Single-leg squat with single-arm dumbbell drop
30-second lateral shuffle, 60-second run, 60-second stair or Stairmaster climbPlank with your feet elevated on a bench with alternating arm reach in front (on your elbows for 30-45 seconds, keep hips up)
Walking lunge with a dumbbell hammer curl
Mountain climbers with a twist (grab onto a bench and alternate the lift of your knees across the body, 20 seconds)
Squats with dumbbells at your side (hinge back towards a seat)
Single dumbbell row on the bench
30-second lateral shuffle, 60-second run, 60-second stair or Stairmaster climb
Pushing to new limits with a Denver personal trainer! / Photo: Jonathan Borba
EXERCISE CIRCUIT 2
Alternating stepdown off a step with dumbbells
Dumbbell palms-up curl against the wall (same time, shoulders and butt against the wall)
Inchworm on a stability ball (elbows on the bench and feet on the ball, pike the hips up as you draw the ball towards your chest)
Squat with a lateral step and dumbbell hammer curl (step to the left, back to the front, step to the right, etc.)
Single dumbbell row on the incline bench
30-second lateral shuffle, 60-second run, 60-second stair or Stairmaster climbSquats with dumbbells at your side (hinge back towards a seat)
Plank with alternating chest smack (on your elbows for 30-45 seconds, keep hips up)
Non-alternating stepdown off a step with dumbbells at your side (12 reps per leg)
Cable chop and step
Dumbbell deadlifts
30-second lateral shuffle, 60-second run, 60-second stair or Stairmaster climb
ADDITIONAL EXERCISES (IF TIME PERMITS)
2-dumbbell stationary squats (8 reps)
2-dumbbell or barbell deadlifts (12 reps), adapt weight depending on fatigue or strength
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 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 a different ratio of 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 expert on nutrition and natural healing and an 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!
