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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Step to the side with one foot 2-3 feet
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
Stabilize
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
DO NOT allow knee to extend past the big toe to prevent injury.
Pushing off 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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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and head forward
Draw abs in, activate glutes
Grab top of the 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
Touch floor with dumbbell , stabilize, 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
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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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Start by lying on back with hands to your sides on the floor
Place medicine ball between you knees
Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping back firmly on floor
Pelvic goes to the ribcage
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
Return to starting position and repeat 15 times
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Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
Think about raising elbows not hands.
Return to start position
Remember to pinch shoulder blades together first and after raise elbows.
Don’t bent wrists.
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Repeat 12 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 alternate and press the dumbells up above your chest.
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 with each side
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Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
Start with your arms extended and slowly lower your chest to the ball and then return to the starting position.
Keep your neck , spine and butt in line . Don't arch back
Keeping your body straight throughout the movement
Repeat for 10-12 times
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