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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 4 sets | 10 reps | 120s | |
2. Band-Assisted Pullup | 4 sets | 10 reps | 120s | |
3. Hanging Knee Raise Oblique Crunch![]() | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Glute Bridge Hamstring Walkout![]() | 4 sets | 10 reps | 120s | |
2. Push-up | 4 sets | 10 reps | 120s | |
3. Bicycle Crunch | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lunge | 4 sets | 10 reps | 120s | |
2. Bench Dip | 4 sets | 10 reps | 120s | |
3. General Side Plank![]() | 4 sets | 20s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 4 sets | 10 reps | 120s | |
2. Band-Assisted Pullup | 4 sets | 10 reps | 120s | |
3. Hanging Knee Raise Oblique Crunch![]() | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Glute Bridge Hamstring Walkout![]() | 4 sets | 10 reps | 120s | |
2. Push-up | 4 sets | 10 reps | 120s | |
3. Bicycle Crunch | 4 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lunge | 4 sets | 10 reps | 120s | |
2. Bench Dip | 4 sets | 10 reps | 120s | |
3. General Side Plank![]() | 4 sets | 20s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 4 sets | 12 reps | 120s | |
2. Band-Assisted Pullup | 4 sets | 12 reps | 120s | |
3. Hanging Knee Raise Oblique Crunch![]() | 4 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Glute Bridge Hamstring Walkout![]() | 4 sets | 12 reps | 120s | |
2. Push-up | 4 sets | 12 reps | 120s | |
3. Bicycle Crunch | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lunge | 4 sets | 12 reps | 120s | |
2. Bench Dip | 4 sets | 12 reps | 120s | |
3. General Side Plank![]() | 4 sets | 30s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 4 sets | 12 reps | 120s | |
2. Band-Assisted Pullup | 4 sets | 12 reps | 120s | |
3. Hanging Knee Raise Oblique Crunch![]() | 4 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Glute Bridge Hamstring Walkout![]() | 4 sets | 12 reps | 120s | |
2. Push-up | 4 sets | 12 reps | 120s | |
3. Bicycle Crunch | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lunge | 4 sets | 12 reps | 120s | |
2. Bench Dip | 4 sets | 12 reps | 120s | |
3. General Side Plank![]() | 4 sets | 30s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 4 sets | 15 reps | 90s | |
2. Band-Assisted Pullup | 4 sets | 15 reps | 90s | |
3. Hanging Knee Raise Oblique Crunch![]() | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Glute Bridge Hamstring Walkout![]() | 4 sets | 15 reps | 90s | |
2. Push-up | 4 sets | 15 reps | 90s | |
3. Bicycle Crunch | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lunge | 4 sets | 15 reps | 90s | |
2. Bench Dip | 4 sets | 15 reps | 90s | |
3. General Side Plank![]() | 4 sets | 40s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 4 sets | 15 reps | 90s | |
2. Band-Assisted Pullup | 4 sets | 15 reps | 90s | |
3. Hanging Knee Raise Oblique Crunch![]() | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Glute Bridge Hamstring Walkout![]() | 4 sets | 15 reps | 90s | |
2. Push-up | 4 sets | 15 reps | 90s | |
3. Bicycle Crunch | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lunge | 4 sets | 15 reps | 90s | |
2. Bench Dip | 4 sets | 15 reps | 90s | |
3. General Side Plank![]() | 4 sets | 40s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 4 sets | 15 reps | 90s | |
2. Band-Assisted Pullup | 4 sets | AMAP reps | 90s | |
3. Hanging Knee Raise Oblique Crunch![]() | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Glute Bridge Hamstring Walkout![]() | 4 sets | 15 reps | 90s | |
2. Push-up | 4 sets | AMAP reps | 90s | |
3. Bicycle Crunch | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lunge | 4 sets | 15 reps | 90s | |
2. Bench Dip | 4 sets | AMAP reps | 90s | |
3. General Side Plank![]() | 4 sets | 40s | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Sit Squats | 4 sets | 15 reps | 90s | |
2. Band-Assisted Pullup | 4 sets | AMAP reps | 90s | |
3. Hanging Knee Raise Oblique Crunch![]() | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Glute Bridge Hamstring Walkout![]() | 4 sets | 15 reps | 90s | |
2. Push-up | 4 sets | AMAP reps | 90s | |
3. Bicycle Crunch | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lunge | 4 sets | 15 reps | 90s | |
2. Bench Dip | 4 sets | AMAP reps | 90s | |
3. General Side Plank![]() | 4 sets | 40s | 90s |
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