Scribd
Upload
9 views

Workout Routine

The document outlines a comprehensive workout plan focusing on core, glutes, hips, thighs, back, shoulders, arms, knees, and calves, including warm-ups, main routines, and finisher exercises. It features various circuits targeting strength, stability, and isolation, with specific repetitions and rest periods for each exercise. Additionally, it includes progressions for push-ups and pull-ups, as well as a 20-minute knee and calf workout, and emphasizes flexibility and mobility through stretches and yoga.

Uploaded by

b.z.
Copyright
© © All Rights Reserved
Available Formats
Download as ODT, PDF, TXT or read online on Scribd
9 views

Workout Routine

The document outlines a comprehensive workout plan focusing on core, glutes, hips, thighs, back, shoulders, arms, knees, and calves, including warm-ups, main routines, and finisher exercises. It features various circuits targeting strength, stability, and isolation, with specific repetitions and rest periods for each exercise. Additionally, it includes progressions for push-ups and pull-ups, as well as a 20-minute knee and calf workout, and emphasizes flexibility and mobility through stretches and yoga.

Uploaded by

b.z.
Copyright
© © All Rights Reserved
Available Formats
Download as ODT, PDF, TXT or read online on Scribd
You are on page 1/ 6

Core, abs and waist

Warm-Up

1. Stomach vacuums - 3 reps, 40 seconds


2. Plank - 2 reps, 40 seconds

Main Routine
Circuit 1 (Strength and Stability)

1. Bicycle Crunches – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 6 reps.


2. V-Ups – 6 reps, 15-sec rest, 6 reps.
3. Knee Raises (with ankle weights if available) – 10 reps, 15-sec rest, 10
reps, 15-sec rest, 10 reps.
4. Reverse Crunches – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps.

Circuit 2 (Strength and Isolation)

1. Rope Cable Crunch – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps.
2. Decline Sit-Ups – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps.
3. Hanging Knee Raises – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps
4. Hanging Leg Raises – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps
5. Twisting knee raises – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps

Circuit 3 (Oblique Focus)

1. Resistance Band Woodchoppers – 12 reps/side, 15-sec rest, 12 reps/side,


15-sec rest, 12 reps/side.
2. Oblique Twists – 10 reps/side, 15-sec rest, 10 reps/side, 15-sec rest, 10
reps/side.
3. Russian Twists – 20 reps.

Finisher

1. Knee Tucks – 3 sets of 20 reps.


2. Stick Twists – 3 sets of 20 reps.
3. Frog Crunches – 10 reps, 15-sec rest, 10 reps, 15-sec rest, 10 reps.
4. Archer Crunch – 3 sets of 6 reps.
Glutes, hips, thighs and hamstrings
hamstring stretch

Day 1: Glutes and Hamstrings Focus

Warm-Up
Perform 3 sets of 12 reps for each exercise.

1. Banded Clamshells
2. Standing Toe Touches to Crouching
3. Wide Legs Winging Abduction Rotations
4. Side Lunges with Palm-to-Floor + Body Rotation
5. One-Legged Hip Opener

Compound Movements

1. Banded Hip Thrusts (External Rotation - Toes Out) – 3×12 reps


2. Bulgarian Split Squats – 4×10 reps

Unilateral Movements

3. Rear-Foot Elevated Split Squats – 4×10 reps


4. Cable Kickbacks (Leg Angled Outward) – 4×10 reps

Isolation Exercises

5. Seated Hamstring Curls – 3×12 reps


6. Side-Lying Hip Abductions – 4×10 reps
7. Pull-Throughs – 3×12 reps

Day 2: Hips and Thighs Focus

Warm-Up
Perform 3 sets of 12 reps for each exercise.

6. Banded Clamshells
7. Standing Toe Touches to Crouching
8. Wide Legs Winging Abduction Rotations
9. Side Lunges with Palm-to-Floor + Body Rotation
10. One-Legged Hip Opener

Compound Movements

1. Sumo Squats – 3×12 reps


2. Dumbbell Single-Leg RDL – 4×10 reps
Unilateral Movements

3. Front-Foot Elevated Lunges – 4×10 reps


4. Standing Cuff Kickbacks – 4×10 reps

Isolation Exercises

5. Fire Hydrants (Banded) – 4×10 reps


6. Bent Knee Kickbacks – 4×10 reps
7. Glute Ham Raise – 3×12 reps
Back, shoulders and arms
shoulder warm up 1
shoulder warm up 2

Workout 1: Back and Shoulders


Back Focus

1. Dumbbell Bent-Over Row (Neutral Grip) – 3×12


2. Dumbbell Bent-Over Row (Overhand Grip) – 3×12
3. Lat-Focused Pulldown (Neutral Grip) – 3×12
4. Lat-Focused Pulldown (Wide Grip) – 3×12
5. 1-Arm Dumbbell Row – 4×10 (Elbow close to body)
6. Wide Grip + Lean Back Row – 3×12 (Wide grip, leaning back)
7. Incline Prone Y Movement – 3×12

Shoulder Focus

8. Dumbbell Shrugs – 3×12


9. Dumbbell Lateral Raises (Side) – 3×12
10.Dumbbell Overhead Press – 3×12

Workout 2: Chest and Arms


Chest Focus

1. Flat Dumbbell Press – 3×12 (Neutral grip)


2. Guillotine Dumbbell Press – 3×12 (Wide grip)
3. Dumbbell Flye – 3×12
4. Dips – 3×12 (Lean forward)
5. Cable Press Around – 3×12 (Using bands if no cable)

Arm Focus

6. High Pull (With Dumbbells) – 3×12 (Elbows higher than wrists)


7. Dumbbell Preacher Curls – 3×12
8. Hammer Curls – 3×12
Pulls ups and push ups
Push-Up Progression (8-10 minutes)
1. Incline Push-Ups (start with the wall, gradually lowering the surface)
○ 2 sets of 20 reps
2. Knee Push-Ups
○ 2 sets of 12 reps
3. Push-Ups with Elevated Hands
○ 2 sets of 10 reps
4. Bench Dips
○ 2 sets of 20 reps

Pull-Up Progression (7-10 minutes)


1. Dead Hangs
○ 2 sets of 60 seconds
2. Scapular Hangs (Active Hang)
○ 2 sets of 40 seconds
3. Scapular Shrugs (from hang position)
○ 2 sets of 20 reps
4. Band-Assisted Pull-Ups
○ 2 sets of 12 reps
5. Australian Pull-Ups
○ 2 sets of 12 reps
20-Minute Knee & Calf Workout
Circuit 1: Knees & Legs (10 minutes)

1. Weighted Leg Extensions – 2 x 12 reps


2. Glute Bridges + Leg Raises – 2 x 12 reps
3. Forward Lunges – 2 x 10 reps per leg
4. Sissy Squats – 2 x 10 reps
5. Step-Downs – 2 x 10 reps per leg
6. Lateral Step-Ups – 2 x 10 reps per leg

Circuit 2: Calves (10 minutes)

1. Regular Calf Raises – 2 x 15 reps


2. Single-Leg Calf Raises – 2 x 12 reps per leg
3. Donkey Calf Raises – 1 x 15 reps
4. Plyometric Calf Jumps – 2 x 15 reps
5. Seated Calf Raise Holds (with Dumbbells) – 2 x 15 reps (5–10 second
hold at the top)

25 streteches -- full body flexibility


mobility exercises for joints
full body yoga
stretches for splits
dynamic stretches for splits

You might also like