Warm-up:
exercise bike or treadmill 3-5 minutes
- Arm circles 12 repetitions
- Chest and Back 12 repetitions
- PNF patterns 12 repetitions
- Prisoner squats 12 repetitions
- Warrior split split – 6 repetitions per leg
Activation;
4 point plank
( front plank 30 seconds )
( side bridge 30 seconds )
( hip bridge 30 seconds )
Resistance Training;
Mini circuit 1
A1: Dumbbells shoulder press 12 repetitions
A2: Dumbbells step-up 15 repetitions per leg
A3: Reverse abdominal curl 12 repetitions
Perform 2 sets then move on to mini circuit 2
Mini circuit 2
B1: Dumbbells bent over row 12 repetitions
B2: Dumbbells sumo squat 15 repetitions
B3: Quadruped extension 15 repetitions per leg
Perform 2 sets then move on to mini circuit 3
Mini circuit 3
C1: Dumbbells split squat 12 repetitions
C2: Dumbbell biceps curl 12 repetitions
C3: Russian twist 12 repetitions
Perform 2 sets to complete your workout for the day