Outside Exercise Routine

There will be 2 exercise stations about 40 yards apart. Run/jog to the opposite exercise station after
each exercise. Rest periods between exercises will range from 10 to 30 seconds.

Before starting the routine, walk/jog a short distance and do some light stretching to warm up.

Station Exercise Sets Reps Description

1 T-raises
(shoulders)
2 16 - Start with 5lb dumbbells at your side
- Keeping the arms straight, bring the dumbbells up
and to the front until arms are parallel to the
ground
- Keeping arms straight and parallel to the ground,
bring dumbbells from the front to the side (hands
pronated) and then back down at the side
- Repeat exercise a total 16 times, each time
alternating from bringing arms from front to side
and then from side to front, resulting in
performing both variations 8 times

2 Sixteens 2 32 - Start with dumbbells at your side

(biceps) Bicep curls x16 reps
- Alternating arms, bring dumbbell up to the
shoulder, supinating the hand as you bring the
dumbbell to the shoulder, and then bring
dumbbell back down to the side
Hammer curls x16 reps
- Alternating arms, keep the palm facing the body as
you bring the dumbbell across the torso to the
opposite shoulder and back down to the side

1 Unilateral 2 20 - We will be doing one arm at a time, so start with

overhead tricep one arm up next to the head with your elbow bent
extension and dumbbell behind the head, palm facing
(triceps) midline
- Keeping the arm by the head, extend the elbow so
that the arm is straight and the dumbbell is above
the head (you may use your other hand to stabilize
the arm doing the exercise by pushing lightly
against that elbow)
- Focus on pushing the thumb up to the sky during
the extension
- x10 reps on the left arm and x10 reps on the right
arm  20 reps total

2 Run/jog back to station 1

1 Bent-over 2 12 - Hinge slightly at the hips, bringing torso close to
dumbbell row parallel to the ground
(back) - Keep back straight, arms hanging, and palms
facing midline
- Bring both arms back with bent elbows, keeping
elbows close to the body

2 Overhead tricep 2 12 - Start with both arms next to the head with both
extension hands holding onto one dumbbell behind the head
(triceps) - Extend both arms and bring dumbbell above the
head, focus on pointing thumb towards the sky
- Bring dumbbell back behind the head and repeat

1 Flat dumbbell 2 16 - Starting position is laying on your back with knees

press bent and feet flat
(chest) - Hold dumbbells above chest with arms straight
- Keep arms perpendicular with body, bringing
elbows to the ground bent at 90 degrees
- Bring dumbbells back above chest and repeat

2 Run/jog back to station 1

1 Alternating squats 1 8 alts - I suggest keeping arms in front of body for balance
(legs) - Start with legs shoulder-width apart
- Step to the side with the left foot, squat, and bring
feet back to shoulder-width apart
- Step to the side with the right foot, squat, and
bring feet back to shoulder-width apart
- With feet shoulder-width apart, squat
- Repeat until you’ve squatted with feet shoulder-
width apart 8x (squatting a total of 24 times)

2 Beach ball 3 10 - Client will lay on back with knees bent and feet flat
crunches - Trainer will stand on client’s feet
(core) - Keep arms stretched up in front of face, holding
the beach ball perpendicular to the ground
- Keeping arms outstretched, lift upper back off the
ground and pass the beach ball to the trainer
- Lower back down to the ground
- Lift upper back off the ground, outstretch arms to
grab ball back from trainer, and lower back down
to the ground
- Repeat until you’ve done a total of 10 crunches
(until you and the trainer has been in possession
of the ball 5x each)
- Between each set you will run/jog to the other
station, ending the workout back at station 1