1) 4×25 ab wheels 2) 4×12 heavy reverse crunches with ankle straps to low pulley 3) 4×25 wipers hanging from chin-up bar 4) 4×15 reverse crunches ankles to chin-up bar 5) 5 sets of 3 part ab medley. 20 reps per part 6) 3×50 medicine ball twists
Single arm bent over DB row on a bench. 15 each armSuperset pull-ups 10 reps. Wide grip Heavy Seated Cable Row 6 reps, drop set lighter weight for 12 reps.Superset pull-ups 10 reps. Close grip Heavy Lat front Pulldown for 6 reps, superset lighter weight for 12. Superset pull-ups 10 reps. Wide grip Back Extensions with weighted plate for 15 […]
7 normal reps7 slow reps up and down7 half reps from the top7 half reps from the bottom Squat: 28 method, 4 setsSingle leg lunges: 28 method, 4 sets each leg. (Keep front leg elevated on 45 plate or 2 -45plates).Leg curls: 28method, 4 setsLeg extensions: 28method, 4setsStanding calf raises: 28method, 4sets.Seated calf raises: 28 method.
•5 minutes•Perform each exercise for 1 minuteBody weight squatsFront kicksJumping jacksButt kickers •4minutes•Perform each exercise for 1 minute 2xWalking lungesSide lunges 30 seconds each leg. •3minutes•Perform each exercise for 1 minute2 xpush-upstricep dips •2minutes•Perform each exercise for 1 minuteBurpeesmountain climbers •1 minute•plank.
No equipment needed 50 Squats30 walking lunges each leg15 jump squats30 left side lunges30 right side lunges50 bridges {6-8 Rounds}
{30 seconds each exercise , Repeat circuit 3x } •Box jumps •Alternating front kicks with squat •Pulsing Squats •Dive bombers •Plank jacks
By: FitMiss Chady {1 min sprint , 2 min recovery } Time Resistance 0-5 min. 8 6-7. 14 7-9. 12 9-10. […]
Warmup: Treadmill: incline 10+ for 10min at 2.5 -3.0 speed. •Step ups with a dumbbell: 12 each leg, (4 sets) 45 sec rest •walking lunges with heavy dumbbells: 20 steps back & 20 forth, Superset with jump squats (bodyweight) for 15. (4 rounds.). 45 sec rest. • Heavy Romanian deadlifts -15 each leg ,Superset with skater lunges 10 each […]
Warmup on treadmill high incline for 5 min. speed 3.5-4.5 {Start lifting heavy & Drop weight 5lbs after every set} •Deep Squats 5 sets of 20 •Barbell Lunges 5 sets/20 each leg •Hamstring curls 5 sets of 20 •Leg extensions 5 sets of 20 •Glutes Cable kickbacks 5 sets/20 each leg. •Standing calf raises 5 sets of 20
[Chest] (1)Dumbbell bench press 12 Superset with 10 push-ups. 4 sets (2) Cable crossover 10 Superset with 10 push-ups. 4 sets (3)Incline bench press 12 Superset with 10 push-ups. 4 sets [tri’s] (1)Close grip bench press 10, Superset tricep dips on bench till failure. 4sets (2)Lying tricep extensions 12, Superset tricep dips on bench till failure. 4sets (3) Rope […]
