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Weekday Warm-Up

2 min
 · 
6 exercises
Elliptical
1 sets
300 secs
Recumbent Bike
1 sets
300 secs
Dumbbell Squat Thrusters
1 sets
10 reps
Bodyweight Walking Lunges
1 sets
12 reps
Straight-Leg Calf Stretch
1 sets
10 secs
Kneeling Hip Flexor Stretch
1 sets
10 secs
This Weekday Warm-Up 2 min gym workout plan effectively targets your cardio, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Weekday Warm-Up
2 min
 · 
6 exercises
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Elliptical
1 sets
300 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Recumbent Bike
1 sets
300 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Dumbbell Squat Thrusters
1 sets
10 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  4. Return to starting position and repeat.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  3. At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  4. As you begin the next repetition, return the weights to the shoulders.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
  • Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
  • Repeat.
Bodyweight Walking Lunges
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
  3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  5. Hold for a count of one.
  6. Push down through your front heel and extend both knees to return to the start position.
  7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Straight-Leg Calf Stretch
1 sets
10 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Calves
  1. Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended.
  2. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be facing forward.
  3. Push the rear heal to the floor and bring the hips slightly forward.
  4. Hold the stretch and repeat on the other leg.
Kneeling Hip Flexor Stretch
1 sets
10 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors
  • Step forward with the left leg as your right knee comes all the way to the ground.
  • Flatten your right foot out so the toes are pointing behind you.
  • Placing your hands on your sides, gently push your hips slightly forward.
  • You will feel the stretch in your right hip flexor.
  • Switch sides and repeat.
Workout done!
Exercises done
of 6
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  • Mon, Aug 4
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