On the third day of the Initiate challenge, we will incorporate some abduction and adduction motions 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 hip abduction. Next, we move to the wall for some integrated isometrics in quadruped. To progress, we will practice some wide, staggered squats, and staggered deadlifts for the lower body.
For the second half, we jump to some bodyweight hip and core exercises followed by some weighted upper body compound exercises in a circuit format for the back, shoulders, chest, and triceps. FInish with some bodyweight core exercises.
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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Video 608 | Initiate Day 04 (30 minut...
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Video 609 | Initiate Day 05 (30 minut...
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