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 with feet shoulder width apart with knees slightly bent (at 20°)
Start position: Grasp bar with overhand grip shoulder width apart and rest on shoulders.
Back should be straight in a neutral position
Press the barbell overhead into a shoulder press position
Lower barbell behind your back as low as possible. While you may feel tension in shoulders, lower stick to a comfortable level without any pain.
Repeat 15 times
Remember to keep back straight and abs tight.
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place barbell on shoulders below the neck
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
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,
The movement should not be fast but steady and under control
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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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back, and head straight forward.
Tighten abs, contract glutes
Barbell at shoulder level with overhand grip shoulder width apart
Press the barbell up above your head, exhale on your way up and inhale when lowering bar down .
Return to the starting position repeat 12
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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 laterally , contracting your buttocks
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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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Grasp dumbbells 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 creating letter V
Slowly Return to the starting position moving your shoulder blades and bring dumbbells back and up until parallel with the floor, pinching shoulder blades together
Repeat 12 times
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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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Stand with feet shoulder width apart and hips in neutral position
Grasp dumbbells
Position one dumbbell at ear level with overhand grip (palm 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 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. Complete 12 reps before repeating with opposite leg.
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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Anchor tubing around something sturdy on the chest level
Sit on fitness ball in upright position with feet shoulder width apart
Draw abs in, activate glutes
Grab the ends of the band with one hand with arms fully extended
Pull an arms backward, keeping elbows close to body and hands towards your navel by pinching shoulders blades together
Return to starting position.
Keep abdominals tight throughout exercise
Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
Repeat 12 times with both sides
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Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbbells.
Proceed into a pushup and then extend your arms into a completed pushup.
Then row one dumbell up to chest level and return to the ground. Repeat with the other arm.
This is considered one repetition.
Repeat this cycle until all repetitions are completed.
Make sure you keep your abs tight and back flat throughout this movement.
Repeat 10 times with each side
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