Spiderwoman
By Luna Collacchi
 | Advanced (3+ years) |
 | 46 minutes/day | 2 weeks |
 | Tone Body, Increase Stamina |
 | Bodyweight, Barbell, Squat Rack, Exercise Ball, 1 x Kettlebell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Suspension (TRX), 2 x Dumbbell, Other, Handle Resistance Bands, Medicine Ball Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
Warm up: Important for beginners!!! 15 minutes total warm-up time.
General: Ladder drills( Jump and skip)
Specific: Reverse Plank, 5 split jumps, 5 push-ups, 10 mountain climber, 2 Forearm Planks. Rest for 1 Min.
| Exercise | Sets | Reps | Rest | |
| 1.Standing One Arm One Leg Opposite Reach | 3 sets | 15 reps | 45s | |
| 2.Wide-Stance Barbell Squat | 3 sets | 12-15 reps | 45s | |
| 3.Crunch (on stability ball, arms crossed) | 3 sets | 12-15 reps | 45s | |
| 4.Kettlebell Swing | 3 sets | 12-15 reps | 45s | |
| 5.Cable Squatting Row | 3 sets | 12-15 reps | 45s | |
| 6.Suspended Crunch | 3 sets | 30s | 15s | |
| 7.Superman from Floor | 3 sets | 30s | 15s | |
| 8.Russian Twist See Exercise Notes | 3 sets | 30 reps | 15s | |
Date Created: 12/9/2018, UTC
Last Updated: 10/1/2021, UTC
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