On the fifth day of the Initiate challenge, we will incorporate some antagonist superset format 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 bodyweight straight leg raises and prone extension movement to explore your range of motion and available energy. Next, we will progress Squats and RDL's to load those motions. If you are tighter on one side, make sure that the weight does not move you too far.

Next we will do some chest presses and rear deltoid / shoulder exercises. At the end, I have some shoulder and trunk extension exercises combined with some shoulder press work and a strong core exercise.
Enjoy a faster transition from one move to the next, since we are always changing muscular roles in the antagonist format. This way, we are also working on endurance as we strengthen our muscles!

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