Along with your standard subscription workout, LiveUP offers a full library of instructional workout videos to choose from, as well as several online classes you can join in with each week.

Below you will find a full workout along with instructional images about how to perform the exercise correctly.

Didn’t get a chance to check out the sample workout in our first email? Click here for the bodyweight workout routine!

 
OrderExerciseSetsRepsTempoRest
A1Squats38-12301030
A2Pull up38-12201060
B1DB Walking lunge38-12 each legControlled30
B2Seated DB incline press38-12301060
C1Seated Glute Abduction38-12201130
C2Quads extension38-12201160
D1Incline DB biceps curl38-12201130
D2Triceps EZ bar skull crusher38-12201060
E160-degree chest supported DB lat raise312-15201130
E2V-sit312-15Controlled60
 

Notes 

A1: Choose a variation right for you, i.e. Back squat, Front squat, goblet Squat, Heels elevated 

A2: Use a lat pull down as a regression 

C1: Use a band if you don’t have an abduction machine, pause in the contracted position 

C2, D1 and E1: Pause in the contracted position  

 

Understanding the exercise ordering: Perform Exercise “A1” followed by exercise “A2” back to back as a superset before resting and repeating for the specified number of sets before moving on to the next pairing. 

Tempo: With squats, for example, 3010 means 3 seconds down, no pause at the bottom, 1 second up, and no pause or rest at the top.

Weight selection: Use a weight for each exercise that brings you to within 1 or 2 reps short of failure. 

 

Squats

  1. Set your feet at a width you would assume if you were to attempt a vertical jump
  2. Start the movement by breaking at your hips and knees at the same time whilst squatting down
  3. Maintain your centre of balance at the mid-foot throughout
  4. Maintain as upright a posture as you can whilst keeping the natural curve of your spine throughout the motion
  5. Squat down as low as you can maintain your posture and the balance in your feet
  6. Avoid your knees knocking in as you get to the bottom of the motion
  7. Stand up to finish the movement by thinking about pushing the floor away
  8. Ensure you are in control throughout and using a full range of motion
 

Pull Up

  1. Grasp the pull-up handles with your palms facing away from anywhere between 1-1.5x your shoulder width (using a step to get into position can make this easier)
  2. Keep your gaze up towards the pull-up handles with your chest held tall
  3. Throughout the movement aim to maintain your natural standing posture considering your spine and shoulder position
  4. Pull yourself up as high as you can maintain this posture
  5. Avoid allowing your shoulders to roll forward as you reach the top of the motion
  6. Slowly lower yourself down into the starting position
  7. Ensure you are in control throughout and using a full range of motion
 

DB Walking lunge

  1. Start the movement by stepping out in front of you far enough away that get just less than a right angle at your knee as you touch your back knee to the floor
  2. Maintain the natural curve in your spine throughout and keep your weight balance through the middle of your front foot
  3. Keep as upright a posture throughout as you can whilst maintaining your posture
  4. Push the floor away and stand back up by bringing your other foot through into a standing position
  5. Maintain control of the movement throughout and avoid your knees dropping in as much as you can in the front foot
  6. Ensure you are in control throughout and using a full range of motion
 

Seated DB incline press

  1. Set your bench incline anywhere between 30 and 60 degree
  2. Grab the dumbbells from the floor and assume a seated position with the dumbbells rested on your knees
  3. As you sit back, pull the dumbbells with you, and hold them just over your shoulders before starting the motion
  4. Keep your chest tall and feet planted throughout the motion using the bench as an anchor point
  5. Push the dumbbells up and over your shoulders making sure they are steady at the top
  6. Slowly lower the dumbbells up until the point you start to lose posture, or you touch the sides of your chest
  7. Avoid letting your chest drop or shoulders slouch throughout the motion
  8. Repeat step 5
  9. Ensure you are in control throughout and using a full range of motion
 

Seated Glute Abduction

  1. Perform the exercise as per the instructions on your machine
  2. Ensure you are in control throughout and using a full range of motion
 

Quads extension

  1. Perform the exercise as per the instructions on your machine
  2. Avoid letting yourself lift off the pad by pulling yourself in with the handles
  3. Ensure you are in control throughout and using a full range of motion
 

Incline DB biceps curl

  1. Set your bench to around 60 degrees of incline
  2. Grab your dumbbells and assume a sitting position with the dumbbells held by your sides
  3. Face your palms away from you and assume a ‘tall chest’ posture
  4. If your shoulders drop or roll forward, set your bench’s incline a little higher
  5. Start the motion by curling up the dumbbells (think about touching the dumbbells to your shoulders)
  6. Stop the motion as your biceps and forearms meet
  7. Slowly control down back into the starting position
  8. Ensure you are in control throughout and using a full range of motion
 

Triceps EZ bar skull crusher

  1. Set your bench press to 180 degrees flat
  2. Grab your EZ bar with palms facing away, lay down on the bench and push the bars up and over your shoulders with arms extended
  3. Assume a ‘tall chest’ posture and plant your feet securely on the floor
  4. Start the motion by bending at the elbows and lowering the bar towards your forehead
  5. Keep your upper arm stacked over your shoulder throughout the motion and avoid letting your elbows splay out as much as possible
  6. Stop the motion just before the bar touches your forehead and lift the bar by straightening your elbows
  7. Ensure you are in control throughout and using a full range of motion
 

60-degree chest supported DB lat raise

  1. Grab your dumbbells and assume a seated position on the bench with your chest resting on the upper pad
  2. Assume a ‘tall chest’ posture and plant your feet securely on the ground (maintain this posture throughout)
  3. Start by lifting the dumbbells out to the side at roughly 45 to 60 degrees with your palms facing the floor
  4. Raise the dumbbells up as high as your shoulder level (slightly above or below is fine as long as it is pain-free)
  5. Slowly lower the dumbbells in the same manner you raised them and repeat
  6. Ensure you are in control throughout and using a full range of motion
 

V-sit

  1. Lie flat on the ground or on a gym mat with your arms by your sides
  2. Raise your legs as high as you can, keeping them straight and together
  3. Lift your torso up towards your thighs, bring up your hands toward your feet
  4. Keep your back straight and your movements smooth and controlled
  5. Slowly lower back into a neutral position
 

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