Free Workout Guides

This guide must be performed every second day. On the rest day cardio is strongly recommended even if it may be a 15 minute run in the morning or at night. Eating is always half the battle and proper nutrition is strongly encouraged for this program

PROGRAM

Warm-up: 10-15 minutes using any piece of cardio equipment. Heart Rate must be in a 130-155 zone.

Lat Pulldown
Exercise Ball Squats

Chest Press
Box Jumps

Hanging Leg Raises

Cable Row
Tricep Extension

Bicep Curls
Band Squats

Back Extension
Core:

Crunches
Leg Raises
Obqlique Twists with Medicine ball (aka roman twists)

PROGRAM B

Close Grip Pulldown
Step-ups

Chest Fly
Bicep Curls

Cardio Interval*

Split Squats
Lateral Shoulder Raise

Cardio Interval*

Tricep Extension

Bicep Curls

Bent Over Row
Crunches

Bicycle

Exercise Ball Plank

Stretch!