30 minute fundamentals program- Jo Mulvihill

Full Body

22/08/2019

This is a full body workout with a frequency of up to 3 times per week. Example if you were to train on Monday, you then wouldn't train again until Wednesday and then Friday with 2 days rest. 1 on 1 off, 1 on 2 off. Objective of the program is to build muscular endurance and to develop correct motor patterns.

Video Sets Reps Weight Comment
Stick Deadlift
 		2 10-12 16/20

A1
Not with stick.
Use Kettle Bell
Push up
 		2 10-12

A2
**Keep shoulder blades pulled down and chest lifted
Fitball Dumbbell Press
 		2 10-12 5/6

A2/B ** If Cant do pushups.
On Bench not fit ball.
**Keep shoulder blades pulled down and chest lifted
Box Front Squat
 		2 10-12 -

B1
Seated Row’s
 		2 8-10 28

B2
Pull shoulder back and down, pull elbows to floor, chest lifted.
Step Ups
 		2 10-12

C1
**Push through foot and pull knee out. Hips level.
Palov Press Variations
 		2 10

C2