On the fourth day of the Initiate challenge, we will incorporate some trunk rotation motions and asymmetrical loading in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.
This workout will run through the FIS 5-Step Cycle of Muscle Maintenance, beginning with gentle isometrics for trunk rotation. Next, we will progress our lunges from static to moving lunges, coordinating with some biceps and triceps exercises. Note: A chair will be used in this segment.
Next we will do some asymmetrically loaded squats to hit those lateral stabilizers at the same time! At the end, I have some multi-joint chest and shoulder exercises that will train your hips and core at the same time. It is amazing how we can get so much done in 30 minutes!
Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH
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