Workout routine for you | Note

Your workout should last no longer than 45 minutes!

Complete all the sets for a particular exercise before moving to another. The pace for lifting should be 1-2-3-1: take three counts to lower the weight and one count to raise it. All exercises should be performed in this way.

Choose a weight you can only lift 12x. You don't need to go to complete failure, but make sure you're challenging your body. A good rule of thumb is to choose a weight where the last two reps are done mostly by will power . If you feel you could do more increase weight by 3-5% upper body) or 8-10% (lower body).

If you wish, you may add 15-20 min of cardio after the workout, keeping your heart rate at 65%-75%

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Start by lying on back with hands holding the ball above your head
Raise your legs
Tighten abs and activate glutes, keeping lower back firmly on the floor
Begin to roll your shoulders off the floor, pushing down hard with lower back and bring the ball to your feet
Grab the ball with feet and lower them to the floor
Draw in abs toward your spine, exhale, and raise both legs toward chest.
Grab the ball with hands and lower them down on the floor .
Exhale as you go up, inhale as you lower back to the floor.
Focus on slow, controlled movement – don’t cheat yourself by using momentum!
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Repeat 10 times
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Lie flat on back with feet flat on the ground
Cross arms across chest
Tighten abs and activate glutes, keeping lower back firmly on the floor
Begin to roll your shoulders off the floor, pushing down hard with lower back
Exhale as you go up, inhale as you lower back to the floor.
Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times. Focus on slow, controlled movement – don’t cheat yourself by using momentum!
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Repeat 15 times .
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Stand with feet shoulder width apart and hips in neutral position
Grasp the dumbbells
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee, simultaneously raising straight arms above your head
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
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Stand with feet shoulder width apart and hips in neutral position
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Step forward 2-3 feet, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Push body up and move the back knee up and forward . Alternate feet and repeat.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Repeat for 20 steps
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Stand with feet shoulder width apart and hips in neutral position
Grasp the dumbbells
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position. .
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg
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Stand with wide stand and hips in neutral position, knees slightly bent
Grab dumbbell and hold it in front of you.
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Lie on the ball so that the ball is under your upper back.
Drop your hips so that they are only a couple of inches off the floor.
Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
Remember to keep your hands directly above your elbows during the press phase.
The dumbells should end up directly above your chest.
Return to the starting position and repeat 12 times
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Start by lying on back with hands to your sides on the floor
Place Fitness ball between you feet
Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping back firmly on floor
Pelvic goes to the ribcage.
Return to starting position and repeat
Exhale while raising legs and inhale while lowing
Make sure not to arch back as you lower or raise legs. Remember no pain in the low back
Don’t swing legs
Repeat 15 times
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Place an ankle band around your ankles.
Start in a four point position with your hands and knees on the ground.
Proceed to kick your leg to the side and up until there is good resistance and you are still able to keep your hips level.
Squeeze your glute muscle while performing this movement.
Return to the starting position and repeat for 15 times
Repeat with the other leg.
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