Healthy Joints June
Workout PDF
Workout Overviews
Lower Body Lift
Hipster
STRENGTH
1. Heavy deadlift variation of choice
3-4 x 6-8
Rest 2 minutes
2. Dumbbell stepup up to reverse lunge
3 x 6-8 RL
Rest 1 minute
3A. Top loaded offset squat
3 x 6-10 RL
3B. Glute bridge with march
3 x 8-12
Rest 1 minute
4A. Abductor hinge rotation
2-3 x 5-10 RL
4B. Side plank from knees with clamshell
2-3 x 10-12 RL
Rest 30-60 seconds
OPTIONAL: JUMPING CARDIO FINISHER
Preform for 30 seconds on, 10 seconds off, 3x through, for an 8 minute cardio finisher
● Squat jumps
● Side lunge to center hop R
● Side lunge to center hop L
● Jumping jacks
Upper Body Lift
Pumped
STRENGTH
1. Heavy chest press of choice
3-4 x 6-8
Rest 2 minutes
2A. Alternating single arm bent over row
3-4 x 6-8 RL
2B. Dead bug holds
2-3 x 10-15 seconds RL
Rest 30-60 seconds
3A.Eccentric push-up
3 x 5-10
3B. Seated single arm band pull-downs with slow raise
3 x 8-10 RL
Rest 1 minute
4. Seated rear fly
2-3 x 10-12
Rest 1 minute
OPTIONAL: ARM + CORE FINISHER
2-3x through, rest as needed
● Straight leg triceps dips x 10-12
● Bicep curls x 10-12
● Slow mountain climber x 5-6 RL (3 second pause each side)
Total Body Lift
Full Body Fix
STRENGTH
1. TRX tempo inverted row
3-4 x 8-10
1B. Hollow body hold
2-3 x 20 second holds
Rest 30-60 seconds
2. Tempo overhead press
3 x 6-8
2B. Kickstand tempo deadlifts
3 x 6-8 RL
Rest 30-60 seconds
3A. Step throughs
3 x 5-6 RL
3B. Pull-overs
3 x 8-10
Rest 30-60 seconds
4. Prone I-Y-T raises
2-3 x 8-10
Rest 1 minute
OPTIONAL: BOOTY FINISHER
Complete 2-4 rounds, resting as needed
● Quadruped leg extension x10-15 R (band optional)
● Single leg glute bridge R foot planted x 10-15
● Quadruped leg extension x 10-15 L (band optional)
● Single leg glute bride L foot planted x 10-15
● Frog pumps x 20
Weekend Warrior
Kettlebell Trio
Set a timer for 12-18 minutes and do AMRAP in that time
1A. Split stance rotational press
6-8 RL
1B. Incline plank row
6-8 RL
1C. Swings
15
Rest as needed
Bonus Cardio
Jump Around
40 seconds on, 20 seconds rest, 3-4 x through
1A. Hand release push-up
1B. Burpee with plank shoulder tap
1C. Reverse lunge to knee raise switch jumps
1D. Squat touchdown with jumping jack
1E. Skater jump to high jump
Rest as needed outside of the dedicated rest intervals
Bonus Core
Dynamic Duo
1A. Farmer carry
3-4 x 10-15 paces FB
1B. Walking plank
3-4 x 5-10 RL
Rest 1 minute
Additional Resources