On the sixth day of the Initiate challenge, we will be transitioning a little faster in this total body workout using bodyweight and dumbbells. We will be experimenting with the overall speed of a muscle contraction to boost both our average power and velocity of movement a few times during this routine, making some movements more explosive. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.

This workout will run through the FIS 5-Step Cycle of Muscle Maintenance, beginning with bodyweight crunches, planks, and squats for mobility. I will introduce a mobility drill going from standing to planks, adding in squats and knee lifts, both with impact and non-impact. Any time a jump or quick movement is done between exercises, you can omit the jump or just go into a squat. This gives you the ability to see how much stronger you have become after the 5 workouts we have already done in this program.

Enjoy some front squats, dumbbell rows, shoulder presses, chest presses, bicep curls, glute bridges, and lunges with various intensity variations for a fun, comprehensive workout! Congratulations on making it to day six!!

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Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH

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