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Exercise Matrix

The document provides an exercise matrix that includes: 1) A warm up section with various bodyweight exercises like laps, box jumps, and burpees. 2) An exercises section divided into lower body, upper body, and core categories with specific exercises listed along with variations and set/rep schemes. 3) A bonus section with additional bodyweight exercises like medicine ball lunges and toe taps.

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57 views4 pages

Exercise Matrix

The document provides an exercise matrix that includes: 1) A warm up section with various bodyweight exercises like laps, box jumps, and burpees. 2) An exercises section divided into lower body, upper body, and core categories with specific exercises listed along with variations and set/rep schemes. 3) A bonus section with additional bodyweight exercises like medicine ball lunges and toe taps.

Uploaded by

api-345825816
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Exercise Matrix

Warm up
1 laps around building

10 Box jumps

10 Burpees

20 Mountain Climbers

20 Push-Ups

15 Hollow to Superman

Exercises

Lower body Variations

Results

4 sets of 10 (2 Dumbbells,

sets with each barbell, shorter

leg) States with step up

kettle bells (4

minutes)
Kettle Bell Swings Dumbbells

2 sets of 15 (2

minutes)
MB Squats to Using a different
Exercise Matrix
Press 3 sets of 10 weight, using no

(4 minutes) weight
RDLs 3 sets of Kettle bells,

10 (4 minutes) dumbbells, hex

bar
Dumbbell Single Kettle bells, no

Leg Heel Raises 4 weight

sets of 10 (2 each

leg) (2 minutes)

Upper body Variations Results

Triceps Dips on Add weight or

bench 3 sets of medicine ball

12 (4 minutes)
Triceps Using dumbbells,

Extensions on or straight bar

bench 3 sets of

10
Exercise Matrix
Barbell Shrugs 2 Dumbbells, kettle

sets of 12 (3 bells

minutes)
Dumbbell Use less weight

Seated shoulder

Press 3 sets of

10
Medicine ball Regular push-ups

push ups 3 sets

of 10 (3

minutes)
Core

Results

MB V Ups 2 sets Use a different

of 15 weight or no

weight at all
MB Side to side Use different

taps 3 sets of 20 weight or no

weight
Side Plank 1 Hold it for longer
Exercise Matrix
minute hold on

each side
1-Minute Center Longer hold

Plank
Bonus

-20 MB lunges

-40 Toe taps on MB

-20 MB vertical arm passes

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