Fitmas day six, half way through!!!
Today we are pulling a compound workout from my new program coming for new year 2026.
Repeat this workout 3 times!
10 Deadlift + Row: set up with feet hip-width apart, bar over midfoot, grab outside shins, keep back flat with engaged core, and pull by driving feet down while thrusting hips forward, keeping arms straight;lower by reversing the motion, pushing hips back first + hinge at your hips with a flat back, letting dumbbells hang, then pull them towards your hips by squeezing your shoulder blades, keeping elbows tucked in; control the descent to the start, focusing on back muscles, not momentum.
10 Lunge + Curl: start standing, step forward with one leg, and lower your hips until both knees form about a 90-degree angle, keeping your back straight and front knee over your ankle.Push off your front foot to return to the start, then alternate legs, focusing on control and balance + stand or sit with dumbbells at your sides, palms forward;keep elbows tucked in as you curl weights up to your shoulders, squeezing your biceps at the top, then slowly lower them back down with control, avoiding swinging to keep tension on the muscle.
10 Push Up + Shoulder Tap:start in a high plank (top of a push-up) with a straight line from head to heels, feet wider for stability. Shift your weight to one hand, lift the opposite hand, and tap your shoulder, then return it, alternating sides with each rep, focusing on keeping your hips level and core tight to avoid rotation.
12 Glute Bridge + Press: start in a bridge position (hips up, back flat) and press the weight up from your chest.
30 sec each side Side Plank: start on your side with your elbow under your shoulder, legs stacked, and lift your hips to form a straight line from head to feet, engaging your core and keeping your body stable for a set time before switching sides, using modifications like bent knees if needed for support.
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