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At Home Weight Lifting

Arms/Shoulders:

  • Curls
  • Military press
  • French curls
  • Lean-over French curls
  • Rowing
  • Push-ups

 

Legs:

  • Heel raises
  • Squats
  • Romanian Deadlift (hamstrings)
  • Kettlebell swings

 

Other/core:

  • Shoulder shrugs
  • Sit-ups
  • Shoulder lifts
  • Leg raises
  • Knee crunches

Other for the weight room:

  • Chest-Supported Dumbbell Row (lying face down on a slightly inclined bench)

 

Do Speed work

Do hills/stairs