Free Workout Guides

This program is to be performed every second day with exercises performed in 3 sets of 12 repetitions.

Lat Pulldown 40 lbs
Exericse Ball squats 15 lbs

Cable Row 40 lbs
Lunges - Bodyweight

Lateral Shoulder Raise
Weighted Step ups 15 lbs

Tricep Extension with Rope - 30 lbs
Bicep curls -Exercise Band

Bosu Ball Plank
Crunches (finger tips on side of head look up to ceiling)

PROGRAM 2

Warm-up 15 Minutes Step/ Treadmill

Leg Press
Hammer Curls

Calf Raises
Tricep Kickbacks

Quadricep Raise
Frontal/lateral raises

Hamstring Curls
Leg Flutter

Mason Twists 50
Plank

Program 4

Straight Arm Lat Pulldown
Tricep Extension

Quadricep Machine Raises

Inner/outer Thigh Machine

Standing Shoulder Press
Bicep Curls

Kneeling Push-ups

Core: 20 Legs up Crunches (2 sets)

20 Leg Scissors (2 Sets)

Knees In-Extend out (legs straight heels 6 inches off ground) 20 reps