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 in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
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 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.
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Start by placing a mini band around your ankles and standing with your feet parallel.
Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
Repeat this movement 15 times
Repeat with the other leg.
Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.
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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
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Grasp weight 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
Slowly Return to the starting position moving your shoulder blades
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
Hold DB’s in each hand with neutral grip (palms facing each other)
and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
Start position: 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
Repeat 12 times
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.
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Lie face down on a stability ball with the ball positioned under your hips and your feet on the floor
Extend arms above the head
Slowly raise your upper body parallel to your hips, raising your shoulders up towards the ceiling
Keep arms straight and near your ears.
Return to the starting position and repeat
You should only raise a couple of inches.
Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
Repeat 12 times
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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

Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
Tighten abs, activate glutes
Step up laterally onto the box with right leg ,(cross step) knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot
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.
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Start by lying on the chest on fitness ball, dumbbells in each hand and hanging to floor
Tighten abs, activate glutes
Slowly lift chest off the ball, keeping back and neck aligned; hold
While holding this position , bring arms around to the side of the body, and pinch shoulder blades together
creating letter V
Repeat 15 times
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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
Stabilize
Step backward with one foot 2-3 feet
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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