WEEK 1
Monday
Tuesday
Wednesday
Arm and Shoulder Day
Leg Day
Ab's day
Warm up
* 10 minute warm up *
-Calf Stretch (10 reps , 2 sets)
-Chest Stretches (30 sec)
-5 laps
-Standing Hamstring (5 reps, 2 sets)
Workout
- Bicep Curls
[4 sets, 15lb, 20 reps]
-Push ups
[4 sets, 20 reps]
-Plank
[Duration :1 min]
-Tricep Curls
[4 sets, 12.5lb, 15 reps]
-Bench Press
[4 sets, 20 reps, 12.5lb]
-Peck Fly
[4 sets, 20 reps, 15lb]
-Tricep Dips
[For 30 seconds]
Cool Down
-One leg over (30 sec for each leg)
-Looking at the ceiling, while kneeling down (30 seconds)
-Take a walk for 5 minutes
Music Choice
Sam Smith "In the Lonely Heart"
Warm Up
*10 minute warm up*
-Power Skips (30 seconds)
-Kneeling Quad (15 sec for each leg)
-Walking lunge stretch (30 sec)
-8 stairs
Workout
FILP A COIN WORKOUT!
(make refrence to instagram page)
*Don't forget to repeat at least 3- 4 times* Use body weight*
Cool Down
- One leg over (3o sec for each leg)
-Slight jog for (5 minute)
-TAKE A DRINK
-Child's pose (duration1 minute)
Music Choice
Beyonce's Mix
Warm Up
*10 minute warm up*
-9 laps
-Toe touch (15 sec)
-Light jog on the spot
- Chest Stretches (30 sec)
Workout : WOD
-20 sumo squats (reps)
-30 mason twists (reps)
-I minute bicycle kicks
-1 minute plank (BW)
-30 crunches (reps)
-1 min v-ups(reps)
-30 butt- ups(reps)
-20 jumping squats (reps)
*DO THREE SETS*
Estimated duration: 1hr
Cool Down
- Child's pose
-Toe grab
-Lying trunk twists
-Looking at ceiling
- Leg to chest
*COMPLETE FOR 30 SECONDS*
Music Choice
Retro Mix