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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-leg Hip Thrust | 3 sets | 5 reps | 60s | per leg |
2. Diamond Pushup![]() | 3 sets | 10 reps | 120s | |
3. 6 inch Leg Hold No media available | 3 sets | 20s | 120s | Hold it |
4. Lateral Shuffle![]() | 3 sets | 20 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sumo Squat (Bodyweight) | 3 sets | 10 reps | 120s | |
2. Banded Tricep Extension | 3 sets | 10 reps | 120s | Or you can do it w/out the bands |
3. Russian Twist![]() | 3 sets | 10 reps | 120s | |
4. Mountain Climber | 3 sets | 20 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kneel to stand![]() | 3 sets | 10 reps | 120s | |
2. Yoga Push Up | 3 sets | 10 reps | 120s | |
3. Plank | 3 sets | 20s | 120s | |
4. Kick Sits![]() | 3 sets | 20 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Frog Squat![]() | 3 sets | 10 reps | 120s | |
2. Bench Dip | 3 sets | 10 reps | 120s | wide |
3. Bicycle Crunch | 3 sets | 30s | 120s | |
4. Squat Thrusts | 3 sets | 20 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-leg Hip Thrust | 3 sets | 6 reps | 60s | per leg |
2. Diamond Pushup![]() | 3 sets | 12 reps | 120s | |
3. 6 inch Leg Hold No media available | 3 sets | 30s | 120s | Hold it |
4. Lateral Shuffle![]() | 3 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sumo Squat (Bodyweight) | 3 sets | 12 reps | 120s | |
2. Banded Tricep Extension | 3 sets | 12 reps | 120s | Or you can do it w/out the bands |
3. Russian Twist![]() | 3 sets | 12 reps | 120s | |
4. Mountain Climber | 3 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kneel to stand![]() | 3 sets | 12 reps | 120s | |
2. Yoga Push Up | 3 sets | 12 reps | 120s | |
3. Plank | 3 sets | 30s | 120s | |
4. Kick Sits![]() | 3 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Frog Squat![]() | 3 sets | 12 reps | 120s | |
2. Bench Dip | 3 sets | 12 reps | 120s | wide |
3. Bicycle Crunch | 3 sets | 30s | 120s | |
4. Squat Thrusts | 3 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-leg Hip Thrust | 4 sets | 6 reps | 60s | per leg |
2. Diamond Pushup![]() | 4 sets | 12 reps | 120s | |
3. 6 inch Leg Hold No media available | 4 sets | 30s | 120s | Hold it |
4. Lateral Shuffle![]() | 4 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sumo Squat (Bodyweight) | 4 sets | 12 reps | 120s | |
2. Banded Tricep Extension | 4 sets | 12 reps | 120s | Or you can do it w/out the bands |
3. Russian Twist![]() | 4 sets | 12 reps | 120s | |
4. Mountain Climber | 4 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kneel to stand![]() | 4 sets | 12 reps | 120s | |
2. Yoga Push Up | 4 sets | 12 reps | 120s | |
3. Plank | 4 sets | 30s | 120s | |
4. Kick Sits![]() | 4 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Frog Squat![]() | 4 sets | 12 reps | 120s | |
2. Bench Dip | 4 sets | 12 reps | 120s | wide |
3. Bicycle Crunch | 4 sets | 30s | 120s | |
4. Squat Thrusts | 4 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-leg Hip Thrust | 4 sets | 6 reps | 90s | per leg |
2. Diamond Pushup![]() | 4 sets | 12 reps | 90s | |
3. 6 inch Leg Hold No media available | 4 sets | 30s | 90s | Hold it |
4. Lateral Shuffle![]() | 4 sets | 25 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sumo Squat (Bodyweight) | 4 sets | 12 reps | 90s | |
2. Banded Tricep Extension | 4 sets | 12 reps | 90s | Or you can do it w/out the bands |
3. Russian Twist![]() | 4 sets | 12 reps | 90s | |
4. Mountain Climber | 4 sets | 25 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kneel to stand![]() | 4 sets | 12 reps | 90s | |
2. Yoga Push Up | 4 sets | 12 reps | 90s | |
3. Plank | 4 sets | 30s | 90s | |
4. Kick Sits![]() | 4 sets | 25 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Frog Squat![]() | 4 sets | 12 reps | 120s | |
2. Bench Dip | 4 sets | 12 reps | 120s | wide |
3. Bicycle Crunch | 4 sets | 30s | 120s | |
4. Squat Thrusts | 4 sets | 25 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-leg Hip Thrust | 4 sets | 8 reps | 90s | per leg |
2. Diamond Pushup![]() | 4 sets | 16 reps | 90s | |
3. 6 inch Leg Hold No media available | 4 sets | 40s | 90s | Hold it |
4. Lateral Shuffle![]() | 4 sets | 30 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sumo Squat (Bodyweight) | 4 sets | 16 reps | 90s | |
2. Banded Tricep Extension | 4 sets | 16 reps | 90s | Or you can do it w/out the bands |
3. Russian Twist![]() | 4 sets | 16 reps | 90s | |
4. Mountain Climber | 4 sets | 30 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kneel to stand![]() | 4 sets | 16 reps | 90s | |
2. Yoga Push Up | 4 sets | 16 reps | 90s | |
3. Plank | 4 sets | 40s | 90s | |
4. Kick Sits![]() | 4 sets | 30 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Frog Squat![]() | 4 sets | 16 reps | 90s | |
2. Bench Dip | 4 sets | 16 reps | 90s | wide |
3. Bicycle Crunch | 4 sets | 50s | 90s | |
4. Squat Thrusts | 4 sets | 30 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-leg Hip Thrust | 4 sets | 10 reps | 90s | per leg |
2. Diamond Pushup![]() | 4 sets | 20 reps | 90s | |
3. 6 inch Leg Hold No media available | 4 sets | 50s | 90s | Hold it |
4. Lateral Shuffle![]() | 4 sets | 35 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sumo Squat (Bodyweight) | 4 sets | 20 reps | 90s | |
2. Banded Tricep Extension | 4 sets | 20 reps | 90s | Or you can do it w/out the bands |
3. Russian Twist![]() | 4 sets | 20 reps | 90s | |
4. Mountain Climber | 4 sets | 35 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kneel to stand![]() | 4 sets | 20 reps | 90s | |
2. Yoga Push Up | 4 sets | 20 reps | 90s | |
3. Plank | 4 sets | 50s | 90s | |
4. Kick Sits![]() | 4 sets | 35 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Frog Squat![]() | 4 sets | 20 reps | 90s | |
2. Bench Dip | 4 sets | 20 reps | 90s | wide |
3. Bicycle Crunch | 4 sets | 50s | 90s | |
4. Squat Thrusts | 4 sets | 35 reps | 90s |
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