Momentum Workout of the Week: Week 5
Monday Full-Body Strength
Start your week with a full-body workout designed to build strength and endurance. Squats, deadlifts, and push-ups engage multiple muscle groups, making this a powerful and efficient session. Complete 3 sets of 12 reps for each move.
The Routine
Each exercise targets key muscles to enhance overall strength and stability.
Week 5 - Video Exercise Demonstrations
1. Squats (3 sets of 12 reps)
How-to: Stand with feet shoulder-width apart. Lower into a squat, pushing your hips back and keeping your chest up. Press through your heels to return to standing. Use 5 to 10-pound dumbbells to add additional resistance or a barbell across your shoulders.
Focus: Strengthens quads, hamstrings, glutes, and core.
Tip: Keep your weight on your heels and maintain a neutral spine throughout.
2. Deadlifts (3 sets of 12 reps)
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.
Focus: Targets hamstrings, glutes, lower back, and core.
Tip: Keep your back flat and your core engaged for proper form.
3. Push-ups (3 sets of 12 reps)
How-to: Start in a plank position, hands slightly wider than shoulder-width apart. Lower your chest toward the ground and push back up.
Focus: Builds chest, shoulders, triceps, and core strength.
Tip: Modify by starting on your knees if needed and focus on a controlled movement.
Wednesday Core Strength
Mid-week is all about building a strong, stable core. Planks, side planks, and seated twists work together to improve posture, balance, and overall functional fitness. Complete 3 sets of 12 reps for each exercise.
The Routine
Strengthen and stabilize your core with these targeted exercises.
Week 5 - Video Exercise Demonstrations
1. Planks (3 planks held for 30-45 seconds each)
How-to: Hold a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and glutes.
Focus: Builds core stability and strengthens shoulders.
Tip: Breathe steadily and avoid letting your hips sag.
2. Side Planks
How-to: Lie on your side, propping your body up on your forearm. Stack your feet and lift your hips off the ground. Hold for 20–30 seconds per side.
Focus: Targets obliques and improves lateral core strength.
Tip: Keep your body straight and avoid twisting or sagging.
3. Seated Twists (3 sets of 12 reps)
How-to: Sit with your knees bent and feet slightly off the ground. Hold a weight or clasp your hands together and twist side to side.
Focus: Strengthens obliques and enhances rotational core strength.
Tip: Keep your movements controlled and your back straight.
Friday Upper Body Strength
End the week by focusing on sculpting your arms, shoulders, and back with dumbbell rows, shoulder presses, and bicep curls. Complete 3 sets of 12 reps for each exercise.
The Routine
These moves target the upper body, improving strength and muscle endurance.
Week 5 - Video Exercise Demonstrations
1. Dumbbell Rows (3 sets of 12 reps)
How-to: Hinge at your hips and pull dumbbells toward your ribs, squeezing your shoulder blades together. Lower slowly to the start. Start with 8-pound dumbbells for the first set, then see if you can do the second and third set with 10-pound dumbbells.
Focus: Strengthens upper back, lats, and shoulders.
Tip: Keep your core tight, straight posture, and avoid rounding your back.
2. Shoulder Presses (3 sets of 12 reps)
How-to: Stand with feet shoulder-width apart, holding 5 to 8-pound dumbbells at shoulder height. Press the weights overhead until arms are fully extended, then lower back down.
Focus: Targets shoulders, triceps, and upper back.
Tip: Engage your core to maintain balance and avoid arching your back.
3. Bicep Curls (3 sets of 12 reps)
How-to: Stand tall with a 5-pound dumbbell in each hand. Curl the weights toward your shoulders, then lower them slowly. See if you can do a few reps with 8 or 10-pound dumbbells.
Focus: Builds biceps and forearm strength.
Tip: Keep your elbows close to your body and control each rep for maximum effectiveness.
