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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Y-Squat | 3 sets | 12 reps | 120s | |
2. Pike Push Up on Floor | 3 sets | 10 reps | 120s | |
3. Dead Bug![]() | 3 sets | 10 reps | 120s | |
4. Bear Crawl![]() | 3 sets | 30s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 10 reps | 120s | |
2. Bench Dip | 3 sets | 10 reps | 120s | |
3. Superman from Floor | 3 sets | 10 reps | 120s | |
4. Kick Sits![]() | 3 sets | 30s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Low Lateral Lunge![]() | 3 sets | 10 reps | 120s | |
2. Wide-Hands Pushup![]() | 3 sets | 10 reps | 120s | |
3. Lying Straight Leg Raise (on Bench) | 3 sets | 10 reps | 120s | |
4. Inchworm![]() | 3 sets | 30 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Y-Squat | 3 sets | 12 reps | 120s | |
2. Pike Push Up on Floor | 3 sets | 12 reps | 120s | |
3. Dead Bug![]() | 3 sets | 12 reps | 120s | |
4. Bear Crawl![]() | 3 sets | 40s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 12 reps | 120s | |
2. Bench Dip | 3 sets | 12 reps | 120s | |
3. Superman from Floor | 3 sets | 12 reps | 120s | |
4. Kick Sits![]() | 3 sets | 40s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Low Lateral Lunge![]() | 3 sets | 12 reps | 120s | |
2. Wide-Hands Pushup![]() | 3 sets | 12 reps | 120s | |
3. Lying Straight Leg Raise (on Bench) | 3 sets | 12 reps | 120s | |
4. Inchworm![]() | 3 sets | 40 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Y-Squat | 4 sets | 12 reps | 120s | |
2. Pike Push Up on Floor | 4 sets | 12 reps | 120s | |
3. Dead Bug![]() | 4 sets | 12 reps | 120s | |
4. Bear Crawl![]() | 4 sets | 40s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 12 reps | 120s | |
2. Bench Dip | 4 sets | 12 reps | 120s | |
3. Superman from Floor | 4 sets | 12 reps | 120s | |
4. Kick Sits![]() | 4 sets | 40s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Low Lateral Lunge![]() | 4 sets | 12 reps | 120s | |
2. Wide-Hands Pushup![]() | 4 sets | 12 reps | 120s | |
3. Lying Straight Leg Raise (on Bench) | 4 sets | 12 reps | 120s | |
4. Inchworm![]() | 4 sets | 40 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Y-Squat | 4 sets | 12 reps | 90s | |
2. Pike Push Up on Floor | 4 sets | 12 reps | 90s | |
3. Dead Bug![]() | 4 sets | 12 reps | 90s | |
4. Bear Crawl![]() | 4 sets | 40s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 12 reps | 90s | |
2. Bench Dip | 4 sets | 12 reps | 90s | |
3. Superman from Floor | 4 sets | 12 reps | 90s | |
4. Kick Sits![]() | 4 sets | 40s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Low Lateral Lunge![]() | 4 sets | 12 reps | 90s | |
2. Wide-Hands Pushup![]() | 4 sets | 12 reps | 120s | |
3. Lying Straight Leg Raise (on Bench) | 4 sets | 12 reps | 90s | |
4. Inchworm![]() | 4 sets | 40 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Y-Squat | 4 sets | 16 reps | 90s | |
2. Pike Push Up on Floor | 4 sets | 16 reps | 90s | |
3. Dead Bug![]() | 4 sets | 16 reps | 90s | |
4. Bear Crawl![]() | 4 sets | 50s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 16 reps | 90s | |
2. Bench Dip | 4 sets | 16 reps | 90s | |
3. Superman from Floor | 4 sets | 16 reps | 90s | |
4. Kick Sits![]() | 4 sets | 50s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Low Lateral Lunge![]() | 4 sets | 16 reps | 90s | |
2. Wide-Hands Pushup![]() | 4 sets | 16 reps | 120s | |
3. Lying Straight Leg Raise (on Bench) | 4 sets | 16 reps | 90s | |
4. Inchworm![]() | 4 sets | 50 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Y-Squat | 4 sets | 20 reps | 90s | |
2. Pike Push Up on Floor | 4 sets | 20 reps | 90s | |
3. Dead Bug![]() | 4 sets | 20 reps | 90s | |
4. Bear Crawl![]() | 4 sets | 60s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 4 sets | 20 reps | 90s | |
2. Bench Dip | 4 sets | 20 reps | 90s | |
3. Superman from Floor | 4 sets | 20 reps | 90s | |
4. Kick Sits![]() | 4 sets | 60s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Low Lateral Lunge![]() | 4 sets | 20 reps | 90s | |
2. Wide-Hands Pushup![]() | 4 sets | 20 reps | 120s | |
3. Lying Straight Leg Raise (on Bench) | 4 sets | 20 reps | 90s | |
4. Inchworm![]() | 4 sets | 60 reps | 90s |
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