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 and hips in neutral position
Place barbell on shoulders below the neck
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
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

Lie flat on back with feet flat on the ground
Tighten abs and activate glutes, keeping lower back firmly on the floor
Place hands above your head
Crunch upper body forward and roll ribs toward hips, exhaling and squeezing as you reach the top
Hands have to be placed above the head during movement all the time . Don't swing them
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Lower back slowly to starting position and repeat
Make sure you do not feel pain in lower back.
Repeat 15 times .
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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 ball or dumbbell in front of your chest with elbows slightly bent
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
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes, weight on the heels
Secure tube the at chest height.
Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
With elbows slightly bent pull arms back by squeezing shoulders blades together.
return to start position and repeat 12 times
Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
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Stand with feet shoulder width apart and hips in neutral position
Grasp DB and place it in front of your chest with elbows slightly bent
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
While holding the dumbbell l with both hands out in front of your body rotate your trunk maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Return back and
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Stand with wide stand and hips in neutral position, knees slightly bent
Hold dumbbells in front
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 times
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Sit in upright position on ball with feet flat on floor
Walk feet forward, allowing ball to roll underneath body until your neck and shoulders supported
Raise hips to create a “table top” position parallel to floor
Place barbell on chest with close grip
Start position: extend elbows and raise barbell up
With elbows slightly bent, lower dumbbell back behind head to slightly below head level
Return to start position
Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.
Hyperextension or arching of the back may cause injury. Never lock your elbows.
If maintaining stability is difficult, lower hips below parallel until stability is established.
Repeat 12 times
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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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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 forward and up onto the box with one leg , knee directly over the toes lower back knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Push through front heel and stand upright, returning lifted leg to the ground
Repeat 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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