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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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
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 lifting opposite leg so that hip and knee are bent at a 90-degree angle
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.

Start by placing both feet on the band and hold each end in both hands at shoulder level.
Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
Return to the starting position and repeat for 12 repetitions.
Keep your abdominals tight throughout the movement and avoid arching your low back.
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Stand on a box, platform or step ( between 10 and 18 inches high)
Lift one foot off the box and move it back , balancing on one leg
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Lower body by flexing at the hips and knee , as though sitting on chair
Move your back foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Grasp weight with both hands and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of the body.
Keeping the arms straight raise them above your head
Slowly Return to the starting position moving your shoulder blades
Repeat for 12 times
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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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Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
Extend legs and place feet at hip width with toes on floor.
Start position: Extend the elbows and raise the body off the floor.
Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
Return to the start position by extending at the elbows and pushing the body up.
Just give it a try :)
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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Place barbell on shoulders below the neck
Step forward 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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Lay with your back to the floor with hands at sides, palms on floor.
Place heels on top of fitness ball with knees slightly bent
Tighten abs, contract glutes
Pressing with your feet ,Squeeze buttocks and lift pelvis off the floor until the knees, hips, and shoulders are in a straight line; hold for 1 seconds
Do not arch your back.
Slowly lower pelvis to the floor.
Repeat for 12-15 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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