Workout routine for you | Note

Your workout should last no longer than 45 minutes!

Rest 30-60 seconds between sets.

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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DB Leg Curl on the ball

Start by rolling face down onto the ball so that the ball is under your hips.
Place your hands on the ground for stability with both legs elevated off the ground.
Place ankle weights around the feet or you can put dumbbell between your feet
Tighten buttocks
Curl legs up towards your back and then return to the the starting position.
Repeat for 12 times
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Adduction with tube or cable

Start by standing with the working leg next to band and fixed object.
Wrap the band around the working leg.
Stand with hips in neutral position
Chest out, shoulders back and head straight forward
Draw abs in, activate glutes
Proceed to bring the working leg across the other leg and body away from the fixed point of the band.
Repeat 12 and then repeat with the other side
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Bulgarian med.ball squat

Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Grab weight and hold it in front of your chest .
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Place your back foot on a bench with your other leg out in front of you.
Stabilize
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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BB dead lift

Grasp the barbell by positioning hands slightly wider than shoulder width grip
Bend the knees slightly, shins vertical, hips back and back straight
Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
Keeping back completely straight at all times, keep barbell as close as possible to legs
The movement should not be fast but steady and under control, and arms should remain straight
Exhale as you lift bar, keeping your chest up, shoulders retracted,
Inhale as you lower the bar to the floor.
Use a mirror to insure correct technique
Repeat 12 times
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Tube front raise

Step onto tubing with knees slightly bent.
Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart.
Arms should hang down at sides with elbows slightly bent.
Raise handles to front of body at shoulder height keeping elbows only slightly bent.
Return to start position and repeat 12 times
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
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Balance arm raise on the ball

Balance arm raise on the ball1 Balance arm raise on the ball2

Lie face down with chest on the ball.
Take your hands and walk forward allowing the ball to roll under your body until your legs are supported by the ball .
Closer to the feet - harder exercise .
Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
Tighten abs, activate glutes
Extend one arm forward Keeping it straight
Maintain a flat back and do not allow your hips to sag toward the ground
When your arm is parallel to the floor return to the starting position.
Focus on slow, controlled movement – don’t cheat yourself by using momentum
Repeat 12 times with each side.
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Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position.
Use the tops of your feet to help control the movement of the ball by placing them against the ball.
Hold for 15-40seconds

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Reverse crunch with ball

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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Bb step up on the bench

Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot.
Stabilize
Return lifted leg to the ground ,do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Balance one leg press on the ball

Sit in an upright position on a ball with a dumbbell in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Place neck and shoulders on a fitness ball
bring the dumbbells to your shoulders.
Keep back and hips parallel to the floor
Lift one leg off the floor and keep it parallel
Stabilize
Start with a dumbbell in each hand and arms extended up toward ceiling
Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
Return to starting position.
Be sure to keep abs and glutes tight.
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