Full-Body Workouts

Team Nutrition Train’s Full-Body Workout (3-5 Times a week)

First 4 weeks

• 30 seconds of mountain climbers x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 15 body weight squats x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 30 seconds of wall sits x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

•  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Second  4 Weeks

• 30 seconds of mountain climbers x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 3 sets of walking lunges

• 10 biceps curls x 3

• 10 shoulder press x 3

• 30 seconds of wall sits x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

•  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Post Workout:

Your body needs lean protein + simple carbs post workout to repair and grow muscle. Christina and I reach for the Post Workout Stack from 1st Phorm to give us protein, simple carbs, and branch chain amino acids.  Order today with Free Shipping: https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain.

Good luck everyone!

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com