Aerial Training Program

This beginner friendly program is designed to build strength and increase mobility. These workouts will enhance aerial activities.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Shrug (Dumbbell)

Lat Pulldown

Back Extension

Seated Row (Cable)

Pullover (Dumbbell)

Dead Hang

Pull Day (Back and Forearms)

Goblet Squat

Lying Leg Curl

Leg Extension

Seated Calf Raise

Lunge (Dumbbell)

Decline Crunch (Weighted)

Legs

Push Up (Knees)

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Front Raise

Reverse Abs Crunch (Bodyweight)

Side Bend (Dumbbell)

Push Day (Chest and Shoulders)

Reverse Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Hammer Curl

Seated Shoulder Press (Dumbbell)

Wrist Curls

Hanging Leg Raise

Arms (Biceps,Triceps,Forearms)

Face Pull

Incline Chest Press (Machine)

Single Arm Row (Dumbbell)

Bench Press (Dumbbell)

Russian Twist

Plank

Push/Pull Day

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