Exercise Program: Lower/Upper/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 leg if you’re performing a single-leg exercise. Please substitute kettlebells and dumbbells as needed. Don’t forget to answer the questions in the “Assessment Section” after your workout.
EXERCISE CIRCUIT 1
1st: Squat with dumbbell curl (non-alternating)
2nd: Pushups: Standard or on your knees
3rd: Plank with alternating foot raise and arm extension (opposite)
4th: Alternating backward lunge with lateral shoulder raise: Slide foot back instead of planting.
5th: Pulldown or pullup (substitute: 1-arm kettlebell row)
6th: Lateral shuffle with a kettlebell hold at your chest for 20 yards (or 15 seconds)
30-second break
7th: Squat jumps with your arms behind your head (prisoner squat)
8th: Alternating pushup extension: After the pushup, rotate your hips and reach a straight arm to the ceiling.
9th: Plank on a stability ball and roll it in and out: Extend the ball in front using your elbows.
10th: Single leg squat while extending a kettlebell towards the floor: 1 side at a time, keep your torso squared
11th: Single-arm kettlebell row on a flat bench with 1 leg extended.
12th: High knees while holding a kettlebell at your chest (20 seconds)
30-second break
Pushing to new limits with a Denver personal trainer! / Photo: Ketut Subiyant
EXERCISE CIRCUIT 2
1st: Walking lunge with a dumbbell curl (non-alternating)
2nd: Dumbbell fly on a flat bench with leg extension
3rd: Dumbbell or cable chopper: 1 side at a time, swivel your hips and control the momentum of the swing with your abs, allow your outside foot to follow the hips.
4th: Alternating step-down with the kettlebell at your chest
5th: Dumbbell press on a flat bench with a leg extension
6th: Burpees off the bench (instead of the floor)
30-second break
7th: Walking lunge with dumbbells at your side
8th: Cable press (chest height) with an alternating step forward
9th: High knees (20 seconds)
10th: Squat and rotate with the kettlebell at your chest: Allow your outside foot to follow the hips.
11th: Single-leg squat pose with dumbbell kickback
12th: Mountain climbers with a twist (20 seconds)
30-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 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 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).
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