Workout Details:
Session Duration: 20 minutes (4 rounds of video)
You Need:
Heart-rate Monitor
Mat / Towel
Water
Exercises:
- Jumping Jacks
- Locomotion
- Inferno
- Air Bike
- Sumo stance Plyo Squats
- Lying Leg Raise
- Airborne Heisman
- Renegade Twist
Stretching (at the end of training session)
Note: All exercises are 10 reps each.
Land on the ball of the foot while doing plyometric moves
You cannot do the workout if you have:
► Back Pain
► Joint, tendon, or muscular pain
► A Heart condition
► Lung diseases (asthma, emphysema, etc.Tuesday
Warmup
set 1
Lunges + Bicep Curls together
squat + Front/side Raise Together
Calf raise + Overhead Press Together
Pushups
Plank
Abs crunches
Deadlifts
Tricep Extension
Jumping Jacks then repeat sets 2 times
Thursdays
Lunges + Bicep Curls together
squat + Front/side Raise Together
Calf raise + Overhead Press Together
chest Press
Side raise
Lat Pulldown
Seated cable rows
Oblique crunches
Tricep kickbacks
Jumping Jacks then repeat sets 2 times
Saturday: weight training workout video @ home
1. Lunge + tricep kickback + bicep curl + side laterals.
Means you lunge one leg forward, remaining in that stance, lean upper body forward and do a kick back with both arms, straighten upper body, do a curl (both arms) and hold at 90 degrees, do side laterals. Then bring rear leg forward and complete the lunge. You can substitute the side laterals with a shoulder press.
2. Squat + Shoulder Press
3. Squat + Dumbbell Front Raise
4. Dumbbell curl + dumbbell shoulder press
5. Romanian Deadlift + Db Curl + Db Side Laterals
6. Lunges + Db Side Laterals
7. Bent over Db Rows
