PRIMEFIT Workout of the Month: Month 10

Build strength and stability with this functional workout that combines resistance training with controlled movements. Take your time with each exercise to ensure proper form and maximum benefit. 

1. Light Cardio (1 set, 5–10 minutes) 

Equipment: Bike, Treadmill, Rower, or Stairs 

How To: Perform light cardio to warm up your muscles and increase your core body temperature. Focus on steady breathing and prepare your body for the workout ahead. 

2. Farmer's Carries (3 sets, Distance: 25–50 feet) 

Equipment: Dumbbells, Kettlebells, or Water Bottles 

How To: Hold 5–10-pound weights at your sides with a strong grip. Stand tall, maintain good posture, and engage your core. Walk slowly and with control for the set distance, then turn and walk back to the starting point. 

3. Front Squat (3 sets, 6–8 reps) 

Equipment: Dumbbells, Kettlebells, or Water Bottles  

How To: Hold 5–10-pound weights at chest level with both hands. Focus on maintaining an upright posture and engaged core as you sit down and back into a squat or onto a chair. Drive through your legs and hips to return to standing. 

4. Band Row (3 sets, 10–12 reps) 

Equipment: Resistance Band 

How To: Anchor the band around a fixed pole or rack. Stand facing the anchor with light tension in the band. Maintain good posture and engage your core as you pull the handles towards your body, leading with your elbows. Slowly return to the start position. 

5. Band Chest Press (3 sets, 10–12 reps) 

Equipment: Resistance Band 

How To: Anchor the band around a fixed pole or rack. Stand facing away from the anchor with light tension in the band. Maintain good posture and engage your core as you press the handles forward and away from your body. Keep the bands underneath your arms and your elbows slightly tucked into your sides. Slowly return to the start position. 

6. Pallof Press (3 sets,10 reps per side) 

Equipment: Resistance Band 

How To: Anchor one end of the band to a fixed pole or rack. Stand perpendicular to the anchor in a semi-squat athletic position (knees bent, torso upright). Hold the handle with both hands and press it slowly away from your body. Hold briefly before returning to the start position. Focus on bracing your core to prevent rotation. Complete all reps on one side before switching.