Momentum Workout of the Week: Week 8
Monday Strength Training
Build foundational strength by targeting major muscle groups in the upper and lower body. This workout improves functional fitness, posture, and overall power.
The Routine
Week 8 - Video Exercise Demonstrations
1. Squats (3 sets of 12 reps)
Focus: Strengthens quads, glutes, hamstrings, and core, enhancing lower body strength and 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: Add more weight to increase intensity over time.
2. Push-ups (3 sets of 12 reps)
Focus: Targets 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 until your elbows are at a 45-degree angle, then push back up.
Tip: For more difficulty, elevate your feet or try explosive push-ups.
3. Dumbbell Rows (3 sets of 12 reps per side)
Focus: Strengthens upper back, shoulders, and biceps while improving posture and pulling power.
How-to: Hold a 5 to 10-pound dumbbell in each hand, hinge forward at the hips, and pull the weight toward your waist, keeping your back flat. Squeeze your shoulder blades together and release.
Tip: Use heavier weight to increase strength gains gradually.
Wednesday Core Strength
Strengthen and stabilize your core with exercises that target all angles of the abdominal muscles, improving posture and balance.
The Routine
Week 8 - Video Exercise Demonstrations
1. Planks (3 sets of 15-second holds)
Focus: Builds core stability while engaging the glutes, shoulders, and lower back.
How-to: Hold a forearm plank, keeping your body in a straight line from head to heels.
Tip: Gradually increase hold time as your strength improves.
2. Side Planks (3 sets of 15 seconds per side)
Focus: Targets obliques and enhances side-to-side stability, improving overall core strength.
How-to: Lie on one side, supporting your body with your forearm and feet stacked. Lift your hips until your body forms a straight line.
Tip: Modify by lowering your knees to the floor if needed.
3. Bicycle Crunches (3 sets of 15 reps per side)
Focus: Engages the obliques and rectus abdominis for a strong, toned midsection.
How-to: Lie on your back, lifting your shoulders and legs off the ground. Bring your elbow to the opposite knee in a pedaling motion.
Tip: Move slowly to maximize tension on your abs.
Friday Full-Body Strength
Activate all major muscle groups with exercises that enhance strength, endurance, and stability for full-body fitness.
The Routine
Week 8 - Video Exercise Demonstrations
1. Deadlifts (3 sets of 12 reps)
Focus: Strengthens glutes, hamstrings, lower back, and core while improving posterior chain power.
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 shoulders back for proper form.
3. Lunges (3 sets of 12 reps per leg)
Focus: Builds strength in quads, glutes, and hamstrings 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. Hold a 5 to 10-pound dumbbell in each hand to add additional resistance.
Tip: Increase step depth for more intensity.
4. Shoulder Presses (3 sets of 12 reps)
Focus: Strengthens shoulders, triceps, and upper back, improving pushing power and overhead stability.
How-to: Hold 5 to 10-pound dumbbells at shoulder height. Press them overhead until your arms are fully extended, then lower back to your starting position.
Tip: Keep your core tight to stabilize your body during the movement.
