The 21-Day Rapid Fat Loss Blueprint PDF eBook Free Download Start Creating The Body Of Your Dreams eBook PDF | Page 13

Workout 2
Exercise Beginner Intermediate Advanced
A1- Alternate step Alternating lunge Alternating lunge
with ball raise
Reps= 8 each leg
Rest= 60 seconds Reps= 8 each leg
Rest= 45 seconds Reps=8 each leg
Rest= 45 seconds
T rotation on
knees T rotations Pushup T rotation
Reps=12
Rest= 60 seconds Reps=12
Rest= 45 seconds Reps=12
Rest= 45 seconds
Lying knee ups Lying leg lifts Lying leg lift raise
Reps=12
Rest= 60 seconds Reps=12
Rest= 45 seconds Reps=12
Rest= 45 seconds
Body weight step
ups D/b Step ups Box Jumps
Reps=60sec
Rest= 60 seconds Reps=60sec
Rest= 45 seconds Reps=45-60 sec
Rest= 45 seconds
Bird dog Bird dog Bird Dog
Reps=12
Rest= 60 seconds Reps=12
Rest= 45 seconds Reps=12
Rest= 45 seconds
4 step thruster Half thruster Half thruster
Reps=12
Rest= 60 seconds Reps=16
Rest= 45 seconds Reps=16
Rest= 45 seconds
Inverter row, bent
knees 60* Inverted row 45* Inverted row 20*
Reps=12
Rest= 60 seconds Reps=12
Rest= 45 seconds Reps=12
Rest= 45 seconds
Side Prone on
knee Side prone on toes Side prone star
lifts
Reps=15sec each side
Rest= 60 seconds Reps=30 sec each side
Rest= 45 seconds Reps=10 each side
Rest= 45 seconds
A2-
A3-
B1-
B2-
B3-
C1-
C2-
Record your workouts on the sheet provided at the end of the manual