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 on a box, platform or step ( between 10 and 18 inches high) with your left side
Lift right 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 left knee, as though sitting on chair
Move right foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
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Start by holding dumbbells or bar at your side.
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
Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
Return to the starting position and repeat 12 times
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Anchor tubing around leg of sturdy couch or chair ( you can use cable machine instead at low pulley)
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes, weight on the heels
Grab the end of the tube with both hand with arms fully extended
Keeping arm straight ,raise them above your head.
Return to the starting position and repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position
Place barbell above your head
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
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Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and head forward
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended
In controlled manner, bend from the hips joint (by pushing the hips back ) only slightly bending the knees, unlike when squatting and low your torso above parallel to the floor
The arms 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 times
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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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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and head forward
Draw abs in, activate glutes
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
In one continuous motion, bring barbell up above your head
Focus on slow, controlled movement – don’t cheat yourself by using momentum
Slowly return to starting position
Repeat 12 reps
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Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
Arms should be in the “ready” position with elbows flexed at approximately 90°.
Lower body where thighs are parallel to ground.
Explode vertically and drive arms up.
Land on both feet and repeat 10 times
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics