5 Whole Body Workout Exercises with Dr. Baxter Montgomery
Squats: 3 sets of 8-12 repetitions (reps)
Romanian Deadlifts: 3 sets of 10-15 reps
Lunges: 3 sets of 10 reps per leg
Calf Raises: 3 sets of 15-20 reps
Day 2: Upper Body
Push-ups: 3 sets of as many reps as possible (AMRAP)
Rows (can be done with dumbbells, barbell, or machine): 3 sets of 8-12 reps
Overhead Press: 3 sets of 8-12 reps
Bicep Curls: 3 sets of 10-12 reps
Tricep Extensions: 3 sets of 10-12 reps
Day 3: Rest or Active Recovery
This is a great day to do some light cardio, yoga, or stretching to help your muscles recover from the previous two workouts.
Day 4: Core and Cardio
Plank: 3 sets of 30-60 second hold
Side Plank: 3 sets of 30-60 second hold per side
Russian Twists: 3 sets of 15-20 reps
30 minutes of moderate-intensity cardio (brisk walking, jogging, biking, swimming)
Day 5: Rest
Progression:
As you get stronger, you can gradually increase the difficulty of your workouts in a few ways. You can increase the weight you are lifting, increase the number of sets or reps you are doing, or decrease the amount of rest you are taking between sets.
Here are some additional tips for getting the most out of your workouts:
Focus on proper form over weight. It is more important to do the exercises correctly than to use a lot of weight.
Breathe properly. Exhale as you exert yourself and inhale as you relax.
Stay hydrated. Drink plenty of water before, during, and after your workout.
Get enough sleep. Aim for 7-8 hours of sleep per night.
Eat a healthy diet. Eating a healthy diet will give your body the nutrients it needs to recover from your workouts and build muscle.