Welcome!
If you’re here, you’re already taking a step toward a healthier, stronger future—and that’s something to celebrate! 🎉
I’m excited to share this two-day workout split with you. Whether you’re working on building strength, improving endurance, or enhancing mobility, these workouts will challenge you and help you progress. Invite a friend to join and push each other toward your goals!
Day 1: Chest, Shoulders, Core & Legs
Warm-Up: 15-minute walk (3% incline, 3 mph)
Workout Routine
Box Jumps – 4 sets of 10 jumps (1-3 step incline)
Box Squats – 4 sets of 25 reps (Tap box/steps at 4 levels)
Transverse Box Step-Up – 2 sets of 25 reps per side
Push-Ups – 4 sets of 15 reps (modify by using knees if needed)
Upper Body Strength
Machine Incline Bench Press – 4 sets of 12-15 reps
Overhead Press – 4 sets of 15 reps
Chest Fly (Machine or Cable) – 4 sets of 15 reps (superset with Overhead Press)
Shoulder Stability & Strength
Front Raise – 4 sets of 15 reps
Lateral Raise (Side Raise) – 4 sets of 15 reps (superset with Front Raise)
Core Work
Abdominal Laying Bicycles – 4 sets of 30 cycles
Plank Hold – 3 sets of 30 seconds (counting “One Mississippi” style!)
Cool Down: 15-minute walk (3% incline, 3 mph)
Day 2: Back, Core & Legs
Warm-Up: 15-minute walk (3% incline, 3 mph)
Workout Routine
Runner Jumps – 4 sets of 60 seconds
Lunges – 3 sets of 8 steps per leg
Sumo Squats – 4 sets of 25 reps
Upper Body Strength
Pull-Ups – 4 sets of 12-15 reps (use assistance if needed)
- Modification: Seated Lat Pulldown
Isolation (Machine) Row – 4 sets of 15 reps
Grip & Arm Strength
Farmer Carries – 3 sets of 40 steps (holding weights in each hand)
Triceps Cable Pushdown – 4 sets of 15 reps (superset with Barbell Curl)
EZ Barbell Curl – 4 sets of 15 reps
Core & Stability Work
Hanging Leg Lifts – 3 sets of 10-15 reps (superset with Hip Extension)
Hip Extension – 4 sets of 15-20 reps
Side-to-Side Heel Taps – 4 sets of 25 reps
Flutter Kicks – 4 sets of 30 seconds
Cool Down: 15 minutes of rowing or elliptical
Stay Consistent & Keep Moving!
This two-day split is designed to challenge your strength, endurance, and mobility—helping you move better and feel stronger.
Tip: Track your progress and adjust reps or resistance as you improve. Small wins add up over time!
Drop a comment below if you tried this workout, and share it with a friend who might want to join you!
Want more structured guidance on improving strength, balance, and overall mobility? Join my Health & Vitality Program!
🔗 Start here: dylanjengland.com
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