Fundamental Form: Week 2: Day 1: Uni Stiff Leg Deadlift

Fundamental Form: Week 2: Day 1
Anytime Workouts 45min

3 sets 12 reps 60 secs
per exercise per set rest between sets Cora Kouchak
For this workout, perform 3 sets of 12 repetitions for each exercise,

resting 60 seconds between sets. For the warm-up, perform 10 reps of
each exercise for only one set.
Use a challenging weight that allows you to complete all reps. If the
weight is too easy, slightly increase it. If its too hard, slightly decrease it.
Work on building a foundation before adding more advanced layers of

fitness with this fun and challenging full-body training program.
These workouts are perfect for people new to fitness, returning to fitness,
or those who need to establish healthy movement patterns.
Equipment: Bodyweight, Dumbbells, Swiss Ball, Tubing/Bands, Battle

Rope
Perform the following exercises with the indicated intensity

as a warm up.
Uni Stiff Leg Deadlift 1 - Stand upright, feet hip-width apart with your arms by your sides.
2 - Raise one leg up behind straight as you lower your torso down and reach
Legs toward the floor, keeping your standing leg straight.
3 - Push off the standing foot to return to the upright position.
• Complete all reps on one side before switching to the other side.
# REPS WEIGHT TIME NOTES
1 10
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Spiderman Lunge 1 - Start in the top position of a push up with your arms straight.
2 - Step one foot forward to your hand, bending at the knee.
Stretch
• Perform on one side, then switch to the other side. Alternate sides with each
rep.
1 10
Inchworm 1 - Start with your feet and hands on the floor and your legs straight.
2,3 - Walk your hands out, lengthening your body out into a push up position,
Shoulders going out as far as you can with your hands in front of your shoulders.
4,5 - Walk your hands back in to start position.
1 10
Butt Kickers • Stand upright with your hands by your sides.

1 - Jog in place and rapidly kick your legs high back up behind as if you were
Cardio trying to kick yourself in the buttocks.
2 - Rapidly alternate legs in a jogging motion.
1 10
Perform the workout, following the indicated intensities.
Goblet Squat 1 - Stand upright holding one dumbbell in both hands at chest height with your
feet flat, shoulder-width apart.
Legs 2 - Lower your body toward the floor, sending your hips back and down and
bending your knees.
3 - Push through your heels to return to the start position, keeping your back
flat and head up throughout the movement.
Equipment Sub: Plate, Kettlebell
1 12
2 12
3 12
Press 1 - Lie with your upper back on the ball holding dumbbells at shoulder level,
elbows bent.
Chest 2 - Press the dumbbells up until your arms are straight over your chest.
• Lower the dumbbells back to shoulder level, keeping your hips in line with
your shoulders.
Equipment Sub: Barbell
1 12
2 12
3 12
Glute Bridge 1 - Lie on your back with your knees bent and feet flat, placing your hands at
your sides.
Legs 2 - Raise your hips off the floor, trying to make a straight line from your hips to
your shoulders.
• Lower yourself back to the floor and repeat.
1 12
2 12
3 12
Close Pulldown 1 - Kneel on the floor holding the handles using a close grip with your arms
extended straight overhead.
Back 2 - Pull the handles down in front to the sides of your chest.
• Straighten your arms, returning the handles to the top position, going through
a full range of motion.
1 12
2 12
3 12
Tuck • Start on all fours with the ball behind you.

1 - Place your hands on the floor in front and your feet on the ball behind.
Abs
2 - Drag the ball towards your body, bringing your knees into your chest.
• Return to the straight position.
1 12
2 12
3 12
Russian Twist Wave • Sit holding one end of the rope in each hand to the side of one hip with your feet
on the floor.
Full Body
1 - Rapidly swing both arms up and over to the outside of the other hip, flipping the
rope to this side.
2 - Swing both arms and the rope back to the starting side.
• Continue to rapidly swing your arms over and back, alternating sides.
1 12
2 12
3 12

Fundamental Form: Week 2: Day 1: Uni Stiff Leg Deadlift

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Fundamental Form: Week 2: Day 1: Uni Stiff Leg Deadlift

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Verfügbare Formate

Fundamental Form: Week 2: Day 1

Anytime Workouts 45min

For this workout, perform 3 sets of 12 repetitions for each exercise,

Work on building a foundation before adding more advanced layers of

Equipment: Bodyweight, Dumbbells, Swiss Ball, Tubing/Bands, Battle

Perform the following exercises with the indicated intensity

# REPS WEIGHT TIME NOTES

# REPS WEIGHT TIME NOTES

# REPS WEIGHT TIME NOTES

Butt Kickers • Stand upright with your hands by your sides.

# REPS WEIGHT TIME NOTES

Perform the workout, following the indicated intensities.

# REPS WEIGHT TIME NOTES

# REPS WEIGHT TIME NOTES

# REPS WEIGHT TIME NOTES

# REPS WEIGHT TIME NOTES

Tuck • Start on all fours with the ball behind you.

# REPS WEIGHT TIME NOTES

# REPS WEIGHT TIME NOTES

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