Week of November 18, 2024

Phase 1 Workouts - Starting out strong

This is your all inclusive list of workouts for the week. Go at your own pace to do these workouts, feel free to complete them in any order that best fits your schedule and preferences.

<aside> 1️⃣ **Day 1 Workout - Lower Body I | 30 min**

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<aside> 2️⃣ **Day 2 Workout - Upper Body & Core I | 30 min**

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<aside> 3️⃣ **Day 3 Workout - Agility & Footwork Cardio | 25 min**

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<aside> 4️⃣

**Day 4 Workout - Lower Body II | 30 min**

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<aside> 5️⃣ **Day 5 Workout - Upper Body & Core II | 30 min**

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Last AMRAP Set

Lower Body	Reps	Weight	60% of 1 RM
Squat	20	20lbs	20lbs
Glute bridge	20	15lb	15lb
Step-ups	20	23lb	23lb
Single-leg deadlift	20	15lbs	15lbs
Lunge	20	23lb	23lb

Upper Body	Reps	Weight	60% of 1 RM
Seated overhead press	20	11lbs	11lbs
Single arm row	20	15lbs	15lbs
Push-ups	20	-	-
Standing bicep curl	20	10lb	10lb

<aside> 🌟 Tips for adapting and performing the lunge

Lunge Tips.mov

🗻 Avoid letting your knees dip inward and stand tall
🪑 Support yourself on a chair or countertop or widen your stance if you’re off balance
💪 Make the lunge deeper or hold weight to increase the challenge </aside>

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