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January Jumpstart Workout Database

Workout #10

Equipment Needed: Sliders (socks or a towel under your hands/feet on hardwood flooring OR paper/plastic plate on carpet)
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsElevated Plank Arm Circles 3x8/arm
Kneeling SA Slide Push Up 3x8/arm
Kneeling Fly 3x8
Workout:
30s on 15s offReverse Lunge
4-5 RoundsLateral Lunge
1min REST between RoundsHamstring Curl
Plank Leg Abductions
Mountain Climbers



Workout #9

Equipment Needed: Dumbbell or Kettlebell, Wall & Foam Roller (or socks for your hands/long sleeves so you can slide your arms against a wall)
Custom Workout Interval Timer: CLICK HERE

Warm Up:

3 RoundsProne TYW's 3x6
Wall Slides 3x10
Glute Bridge w/ March 3x10/leg
Workout
90s on 30s offSingle Leg hinge and clean
3 RoundsDB Single Arm floor press to Tricep Extension
1min REST between RoundsAlternating DB Snatch
Eccentric Push-Ups


Workout #8

Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: CLICK HERE

Warm Up:

3 RoundsWindshield Wipers 3x8/side
Side-Lying T/S Windmill 3x8/side
DB Overhead (OH) Situp 3x10

Workout:

90s on 30s offBack to Forearm to Hand Getup
2 RoundsBridge to Swing to Tall Kneeling
1-2min REST between RoundsTall Kneeling Lunge to Stand
Windmill



Workout #7

Equipment Needed: Dumbbell or Kettlebell, Step (couch, bench, chair against a wall), Hip Band (not essential)
Custom Workout Interval Timer: CLICK HERE


Warm Up:
3 RoundsMonster Walks 3x10/side
Lateral Lunge Toe Touch 3x10/side
Jumping Jacks 3x20
Workout:
90s on 30s offSL Glute Bridge
3 RoundsStep-Ups
1min REST between RoundsTall Kneeling to Squat
Thruster


Workout #6

Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsDeadbug 3x10/side
Side Plank w/ Reach through 3x10/side
Bear Lifts 3x6
Workout:
90s on 30s offDeadbug Pull-Over
3 RoundsSide Plank Hip Uprighting
1min REST between RoundsPalloff Press w/ OH Raise
Reverse Lunge to Step Through



Workout #5

Equipment Needed: Dumbbell or Kettlebell, Dowel (hockey stick, broomstick, golf club)
Custom Workout Interval Timer: CLICK HERE


Warm Up:
3 RoundsSL Deadlifts
Hip Hinge w/ Opposite Toe Tap
Forward Lunge & Reach
Workout:
45s WORK 15s RESTLateral Lunge w/ Cross Body Knee Reach L
4 RoundsOverhead Squat
1min REST between RoundsLateral Lunge w/ Cross Body Knee Reach R
DB Palloff Press
Skaters



Workout #4

Equipment Needed: Dumbbell or Kettlebell, Dowel (hockey stick, broomstick, golf club) 
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsWorld's Greatest Stretch
Good Morning
Prone T's
Workout:
45s WORK 15s RESTHigh Knees
4 RoundsGoblet Squats
1min REST between RoundsPlank SL DB Row L
Plank SL DB Row R
Bear Crawls



Workout #3

Equipment Needed: Dumbbell or Kettlebell, Step (couch/chair), Wall 
Custom Workout Interval Timer: CLICK HERE


Warm Up:
3 RoundsHip Hinge
Bear Holds
Ankle Mobility
Workout:
45s WORK 15s RESTSeal Jacks
4 RoundsBulgarian Split Squat L
1min REST between RoundsTall Kneeling DB Halos
Bulgarian Split Squat R
Side to Side Shuffle


Workout #2

Equipment Needed: Dumbbell or Kettlebell, Clothes Basket (something to put weight in), Resistance Hip Band (bonus, not needed)
Custom Workout Interval Timer: CLICK HERE

Warm Up:

3 RoundsFire Hydrant 3x10/leg
Open Book T-Spine Rot Drill 3x10/side
Hamstring Sweep 3x10/side

Workout:

45s WORK 15s RESTLong Striders
4 RoundsDeadlifts
1min REST between RoundsPlank Up-Downs
Tall Kneeling SA Press L
Tall Kneeling SA Press R




Workout #1

Equipment Needed: Bench/Couch/Step/Chair 
Custom Workout Interval Timer: http://www.intervaltimer.com/timers/10019245

Warm Up:
3 RoundsBirddog 3x15/leg
Plank Shoulder Tap 3x15/arm
Mountain Climbers 3x15/leg
Workout:
45s WORK 15s RESTPlank w/ Leg Abduction
4 RoundsDead Bug w/ Overhead Hold
1min REST between RoundsDrop Squats
SL Squat
Shoulder Elevated Glut Bridges



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