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Core Knowledge
Workouts
Contents
Build Total-Body Strength
Boost strength and gain muscle with this full-body routine.
Scott Wachter
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Equipment
Training
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Get the most out of your warmup with these quick exercises. | |||
| Inverted Hamstring Stretch | 01 | 05 reps each | Play Video |
| Knee Hug - Moving | 01 | 05 reps each | Play Video |
| Lateral Squat - Low | 01 | 05 reps each | Play Video |
| Forward Lunge Elbow to Instep | 01 | 05 reps each | Play Video |
Strength Circuit #1
| Movements | Sets | Reps | |
|---|---|---|---|
| Circuit: Perform each movement in succession with little or no rest between moves. | |||
| Bench Press - Alternating Dumbbell | 03 | 08 reps each | Play Video |
| Romanian Deadlift - 2 Arm / 1 leg Dumbbell | 03 | 08 reps each | Play Video |
| Squat - Front to Press Dumbbell | 03 | 08 reps each | Play Video |
Strength Superset
| Movement | Sets | Reps | |
|---|---|---|---|
| Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset. | |||
| Cable Lift - Standing | 02 | 08 reps each | Play Video |
| Split Dumbbell Curl to Press | 02 | 05 reps each | Play Video |
Strength Circuit #2
| Movement | Sets | Reps | |
|---|---|---|---|
| Circuit: Perform each movement in succession with little or no rest between moves. | |||
| Pillar Bridge - Lateral Dynamic | 02 | 10 reps each | Play Video |
| Lateral Squat - Dumbbell (Slide) | 02 | 08 reps each | Play Video |
| Row - 1 Arm / 1 Leg Ipsilateral Dumbbell | 02 | 08 reps each | Play Video |
| Physioball Plate Crunch (Behind Head) | 02 | 15 reps each | Play Video |
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