Momentum Workout of the Week: Week 7
Monday Lower Body Strength
Start your week with building lower body strength, power, and stability by targeting the quads, hamstrings, glutes, and core. These moves are designed to enhance functional strength, improve balance, and support better posture and movement patterns.
The Routine
Week 7 - Video Exercise Demonstrations
1. Squats (3 sets of 15 reps)
Focus: Strengthens the quads, glutes, hamstrings, and core. Squats are fundamental for building leg strength and improving mobility.
How-to: Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your chest lifted. Push through your heels to stand back up. Use 5 to 10-pound dumbbells to add additional resistance or a barbell across your shoulders.
Tip: Increase weight as you progress.
2. Glute Bridges (3 sets of 15 reps)
Focus: Targets the glutes and lower back while activating your core. This exercise helps improve hip stability and power.
How-to: Lie on your back with knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes and lower back down.
Tip: Hold at the top for a few more seconds to increase intensity.
3. Lunges (3 sets of 15 reps per leg)
Focus: Builds strength and endurance in the quads, glutes, hamstrings, and calves, while improving balance and coordination.
How-to: Step forward with one leg, lowering both knees until the back knee hovers just above the floor. Push through the front heel to stand. Alternate legs. Hold a 5 to 10-pound dumbbell in each hand to add additional resistance.
Tip: Increase your weight for an added challenge.
Wednesday Upper Body Strength
Develop upper body strength, tone muscles, and improve overall arm and shoulder functionality. These moves engage your biceps, triceps, chest, shoulders, and core for a balanced upper-body workout.
The Routine
Week 7 - Video Exercise Demonstrations
1. Dumbbell Curls (3 sets of 12 reps)
Focus: Isolates and strengthens the biceps, helping you improve your arm definition and functional pulling strength.
How-to: Stand tall with a 5 to10-pound dumbbell in each hand, palms facing forward. Curl the weights to shoulder level, then lower back down.
Tip: Keep your elbows close to your sides for proper form.
2. Push-ups (3 sets of 12 reps)
Focus: Targets the chest, shoulders, triceps, and core, building upper body and core strength simultaneously.
How-to: Start in a plank position. Lower your chest to the floor, then push back up.
Tip: Modify by dropping to your knees if needed.
3. Triceps Dips (3 sets of 12 reps)
Focus: Strengthens the triceps, shoulders, and chest, improving arm definition and pushing power.
How-to: Sit on the edge of a bench or chair with hands gripping the edge. Slide off and lower your body by bending elbows, then push back up.
Tip: Extend your legs further for added difficulty.
Friday Full-Body Strength
Engage all major muscle groups for improved strength, endurance, and stability. This workout boosts functional fitness, helping you move better in daily activities and other workouts.
The Routine
Week 7 - Video Exercise Demonstrations
1. Planks (3 sets of 12-second holds)
Focus: Builds stability and strength while engaging the glutes, shoulders, and lower back. A strong core supports better posture and balance.
How-to: Hold a forearm plank, keeping a straight line from head to heels.
Tip: Gradually increase the duration as you get stronger.
2. Deadlifts (3 sets of 12 reps)
Focus: Strengthens the glutes, hamstrings, lower back, and core. Deadlifts are key for developing posterior chain power and improving functional strength.
How-to: Stand with feet hip-width apart, holding a 20 to 30-pound barbell. Hinge at your hips, lowering the weight just below your knees. Stand back up, engaging your hamstrings and glutes.
Tip: Keep your back flat and engage your core throughout.
3. Overhead Presses (3 sets of 12 reps)
Focus: Builds strength in the shoulders, triceps, and upper back, improving pushing power and shoulder stability.
How-to: Hold 5 to 8-pound dumbbells at shoulder height. Press them overhead until your arms are fully extended, then return.
Tip: Keep your core tight for stability.
