Momentum Workout of the Week: Week 6
Monday Strength Training
Start your week with a focus on building strength and power through key foundational exercises. Squats, lunges, and push-ups form the core of this workout, with progressive overload to keep you challenged. Complete 3 sets of 15 reps for each exercise.
The Routine
Week 6 - Video Exercise Demonstrations
1. Squats (3 sets of 15 reps)
How-to: Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your chest lifted. Drive through your heels to stand back up. Use 5 to 10-pound dumbbells to add additional resistance or a barbell across your shoulders.
Focus: Strengthens quads, glutes, hamstrings, and core.
Tip: Gradually increase weight or add more reps each week to build strength.
2. Lunges (3 sets of 15 reps)
How-to: Step forward with one leg, lowering both knees until your back knee is just above the ground. Push through your front heel to return to standing. Alternate legs. Hold a 5 to 10-pound dumbbell in each hand to add additional resistance.
Focus: Builds strength in quads, glutes, and hamstrings while improving balance.
Tip: Increase step depth for more intensity.
3. Push-ups (3 sets of 15 reps)
How-to: Start in a plank position. Lower your chest to the ground until elbows are at a 45-degree angle, then push back up.
Focus: Targets chest, shoulders, triceps, and core.
Tip: Use a weighted vest or elevate your feet for added difficulty.
Wednesday Core Strength
Midweek is all about tightening and toning your core. This workout combines planks, leg raises, and crunches to target all angles of your core. Complete 3 sets of 15 reps for each move.
The Routine
Week 6 - Video Exercise Demonstrations
1. Planks (3 sets of 15 reps)
How-to: Hold a forearm plank, keeping your body in a straight line from head to heels.
Focus: Builds stability and strengthens your core, glutes, and shoulders.
Tip: Gradually increase hold time as you progress.
2. Leg Raises (3 sets of 15 reps)
How-to: Lie on your back with your legs extended. Lift them to a 90-degree angle, then lower them down slowly without touching the floor.
Focus: Targets lower abs and hip flexors.
Tip: Place your hands under your hips for extra support if needed.
3. Crunches (3 sets of 15 reps)
How-to: Lie on your back with knees bent and hands behind your head. Lift your upper body toward your knees, then lower back down.
Focus: Strengthens upper abs and improves core endurance.
Tip: Move slowly to maximize tension in your abs.
Friday Full-Body Strength
End your week with a full-body workout that hits every major muscle group. Deadlifts, overhead presses, and push-ups will help you build strength and power. Complete 3 sets of 15 reps for each exercise.
The Routine
Week 6 - Video Exercise Demonstrations
1. Deadlifts (3 sets of 15 reps)
How-to: Stand with feet hip-width apart, holding a 20 to30-pound barbell. Hinge at the hips to lower the weight just below your knees, then return to standing position by engaging your glutes and hamstrings.
Focus: Strengthens glutes, hamstrings, lower back, and core.
Tip: Keep your back flat and shoulders pulled back for proper form.
2. Overhead Presses (3 sets of 15 reps)
How-to: Hold 5 to 10-pound dumbbells at shoulder height. Press them overhead until the arms are fully extended, then lower back down to the starting position.
Focus: Builds strength in shoulders, triceps, and upper back.
Tip: Keep your core tight to stabilize your body during the movement.
3. Push-ups (3 sets of 15 reps)
How-to: Perform push-ups with your hands slightly wider than shoulder-width. Lower your chest to the floor until elbows are at a 45-degree angle, then push back up.
Focus: Works chest, shoulders, triceps, and core.
Tip: For more difficulty, elevate your feet or try explosive push-ups.
