Select exercises and set durations below to create your routine.
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Rotate your wrist in circles to strengthen stabilizers.
Wrap the band around your fingers and open your hand against resistance to balance forearm strength.
Stand tall step one leg backward and bend both knees to lower your hips, then push through your front foot to return to the starting position.
Stand on the band, palms up, curl upward.
Grab a towel and twist as if wringing out water. Alternate directions to target forearm rotators.
Pinch two or more plates together with one hand. Excellent for crushing grip strength.
A quad-focused squat variation. Keep your body rigid and lean back as you descend.
Single-leg Romanian Deadlift with a kettlebell to build hamstring, glute, and core stability.
Start lying on your back holding a kettlebell overhead. Rise to a standing position in stages, maintaining the bell overhead, then reverse the motion. Builds full-body control, shoulder stability, and core strength.
Lateral plyometric hops that build power, agility, and cardiovascular fitness.
Holding a resistance band, pull hands apart to activate rear deltoids and improve posture.
The classic full-body movement focusing on chest, shoulders, and triceps.Make sure elbows are at 45 degree not 90 degree angle from body.
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