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%

All videos are in the QuickTime format Download the QuickTime plugin

Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and head forward
Draw abs in, activate glutes
Grab dumbbell with right arm fully extended
Raise right foot off the ground
In controlled manner, bend from the hip joint (by pushing the hips back ) only slightly bending the knees, unlike when squatting and low your torso above parallel to the floor
The arm should remain straight. Push with heel return to starting position.
Be sure to keep abs and glutes tight at all times
Watch for proper knee alignment -
Do not let front knee extend past big toe or deviate laterally or medially
Take a deep breath at the start of the movement and keep your chest up.
Hold your breath as you lower and exhale as you complete the movement.
Repeat 12 with each side
WATCH VIDEO

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.
WATCH VIDEO

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
Lift chest, shoulders back, and tuck chin
Tighten abs, activate 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 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
WATCH VIDEO

Side plank1 Side plank2

Start : lay on the floor on one side. Your elbow has to be under the shoulder.
Draw in abs toward your spine.
Raise your body using one forearm and feet. Your only floor contact points should be your feet and elbow.
Hold for 15 sec and repeat with other side
To increase intensity: hold , then return to the starting position and repeat for 12-15 times
WATCH VIDEO

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 laterally 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 back and up , contracting your buttocks
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.
WATCH VIDEO

Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place barbell on shoulders below the neck
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 rep
WATCH VIDEO

Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Position dumbbells at ear level with overhand grip (palms facing forward
Keeping elbows at a 90-degree angle
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Stabilize
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 simultaneously
Pressing dumbbells up above the head keeping wrists over the elbows and arms to sides of body at all times
Return and repeat 12 times
WATCH VIDEO

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
WATCH VIDEO