Week One 

Instructions:

HOW TO FOLLOW YOUR WEEK ONE WORKOUTS

Perform 3 sets of 12-15 reps of each exercise. So you will do the First Exercise for 12-15 reps (1st set), rest 1 min, perform 12-15 reps (2nd set), rest 1 min, perform 12-15 reps (3rd set). Once you have completed all three sets of the Exercise you will move on to the next Exercise and repeat until all exercises are completed.

DAY ONE

Worlds Greatest

Description:

Warm Up, Bodyweight Warm Up, Bodyweight.

BW Chair Squat

Description:

Begin by standing upright with a chair or bench behind you. Begin to lower your body down as if you were going to sit down. Lift your arms to the front as you lower to help with balance. When your bottom touches the chair push through your heels and stand back upright.

DB Bent Over Row

Description: 

Kneel over side of bench by placing left knee and left hand on bench for support. Position right foot slightly back to side and grasp dumbbell with right hand palm facing body. While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles. Return dumbbell slowly until arm is extended and shoulder is stretched downward. 

Repeat for desired number of reps and repeat on opposite side. Repeat for desired number of reps and repeat on opposite side.

DB Seated Bicep Curl with Twist

Description: 

Begin lying on your stomach with arms and legs fully extended to make a straight line
Moving in opposition lift the right arm and left leg away from the floor
Squeeze your glute and your upper back while lifting
Head stays in line with your spine
Pause momentarily and lower back to the start position
Lift left arm and right leg away from the floor repeating the movement

DB Tricep Kickback

Description:

Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90 degree angle between forearm and upper arm.

Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you. Pause at the top of the contraction, inhale and slowly lower the dumbbell.

Balancing Lateral Toe Taps

Description:

Begin by standing tall with core engaged. Shift your body weight to one foot to and soften that knee to help balance. Lift opposite foot off the ground slightly and bring it directly forward, ending on your heel. Maintaining balance, bring that foot back to the center and immediately extend it behind you leading with your toe. Return back the center.

Dead Bug Beginner

Description:

Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle.

Extend arms directly upwards from the shoulder. Pull belly button in towards your spine and compress the hollow area in your low back against the floor.

Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals. Maintaining this pressure slowly lower one arm above your head against the floor and return it to start. 

Repeat this arm movement on the opposite side.

DAY TWO

Worlds Greatest

Description: 

Begin lying on your stomach with arms and legs fully extended to make a straight line
Moving in opposition lift the right arm and left leg away from the floor
Squeeze your glute and your upper back while lifting
Head stays in line with your spine
Pause momentarily and lower back to the start position
Lift left arm and right leg away from the floor repeating the movement

Air Squat

Description:

Begin by lying on your back, legs lifted away from the floor at a 90-degree angle
Extend arms directly upwards from the shoulder
Pull belly button in towards your spine and compress the hollow area in your low back against the floor
Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals
Maintaining this pressure slowly lower one arm above your head against the floor and return it to start
Repeat this arm movement on the opposite side

DB Bent Over Row

Description:

Kneel over side of bench by placing left knee and left hand on bench for support
Position right foot slightly back to side and grasp dumbbell with right-hand palm facing body
While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles
Return dumbbell slowly until arm is extended and shoulder is stretched downward

DB Alt Hammer Curl

Description:

Begin with dumbbells next to your hips
Knuckles will remain facing out through this entire motion
Bending at the elbow lift one weight towards your shoulder
Pause at the top and slowly return to the starting position
Repeat movement with opposite arm

DB Tricep Kickback

Description:

Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90-degree angle between forearm and upper arm.
Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you.
Pause at the top of the contraction, inhale and slowly lower the dumbbell.

Clamshell Exercise

Description:

Lay on one side hips stacked as if you were pressed up against a wall
Keeping knees stacked, tuck them towards your chest to almost 90 degrees
Open, or lift the top knee towards the ceiling as far as range of motion will allow creating a "clamshell" with your legs
Slowly return to the start position

Lying Alt Arm/Leg Raise

Description: 

Begin lying on your stomach with arms and legs fully extended to make a straight line
Moving in opposition lift the right arm and left leg away from the floor
Squeeze your glute and your upper back while lifting
Head stays in line with your spine
Pause momentarily and lower back to the start position
Lift left arm and right leg away from the floor repeating the movement

DAY THREE

Worlds Greatest

Description:

Warm Up, Bodyweight

BW Chair Squat

Description:

Begin by standing upright with a chair or bench behind you
Begin to lower your body down as if you were going to sit down
Lift your arms to the front as you lower to help with balance
When your bottom touches the chair push through your heels and stand back upright

DB Bent Over Row

Description:

Kneel over side of bench by placing left knee and left hand on bench for support
Position right foot slightly back to side and grasp dumbbell with right-hand palm facing body
While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles
Return dumbbell slowly until arm is extended and shoulder is stretched downward

DB Seated Bicep Curl With Twist

Description:

Sit upright with an engaged core, palms facing your body (hammer grip).
Slowly curl your arms up to your shoulders.
Midway through the curl, rotate the wrist so it faces your body at the top of the movement.
Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement.

DB Tricep Kickback

Description:

Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90-degree angle between forearm and upper arm.
Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you.
Pause at the top of the contraction, inhale and slowly lower the dumbbell.

Balancing Toe Taps Front to Back

Description:

Begin by standing tall with core engaged
Shift your body weight to one foot to and soften that knee to help balance
Lift opposite foot off the ground slightly and bring it directly forward, ending on your heel
Maintaining balance, bring that foot back to the center and immediately extend it behind you leading with your toe. Return back the center

Dead Bug Beginner

Description:

Begin by lying on your back, legs lifted away from the floor at a 90-degree angle. Extend arms directly upwards from the shoulder. Pull belly button in towards your spine and compress the hollow area in your low back against the floor. Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals. Maintaining this pressure slowly lower one arm above your head against the floor and return it to start. Repeat this arm movement on the opposite side