Free Workout Guides

This is a full-body workout performed on a One day On- One day Off Basis. This program along with cardio, on the off day, will provide a toned muscular base, that will prepare the body for a more advanced program down the road. Core stability is strongly emphasized when performing exercises, as well as a deep stretch of the legs at the of the program.

Sets and reps are 3x12

Warm-up:

Treadmill 10-15 mins
(or favorite piece of cardio equipment)
RPE- 7/10

Weights

Chest Press
Lat Pulldown

Cable Row
Shoulder Raise

Bicep Curls- Bosu Ball
Oblique Twists- Bosu Ball

Tricep Extension

Exercise Ball Squats

Exercise Ball Crunches

Plank-on Bosu

Stretch!!!

Quads, Hamstrings, and Hip-flexors -Important

Chest
Back
Triceps
Core