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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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 in front of of a box, platform or step ( between 10 and 18 inches high)
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 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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Side plank1 Side plank2

Start : lay on the floor on one side. Your elbow has to be under the shoulder.
Draw in abs toward your spine.
Raise your body using one forearm and feet. Your only floor contact points should be your feet and elbow.
Hold for 15 sec and repeat with other side
To increase intensity: hold , then return to the starting position and repeat for 12-15 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
Step to the side with one foot 2-3 feet .
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
DO NOT allow front 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, knees slightly bent
Position dumbbells at ear level with overhand grip (palms facing forward
Keeping elbows at a 90-degree angle
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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Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
Extend legs and place feet at hip width with toes on floor.
Start position: Extend the elbows and raise the body off the floor.
Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
Return to the start position by extending at the elbows and pushing the body up.
Just give it a try :)
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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
Raise elbows the shoulder level and keeping 90 degree bent .
Hold dumbbells in each hand with palms facing down.
Keep elbows bent at a 90 degree angle
Rotate shoulders to lower dumbbells until they are parallel to the floor
Keep elbows at 90 degree thought exercise.
Try to focus on just rotating your shoulder and working the rotator cuff muscles.
Repeat 12 times
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Put one foot on a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Hold dumbbells to your sides
Tighten abs, activate glutes
Step backward with one foot 2-3 feet with one leg , keeping 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,
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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Anchor tubing around leg of sturdy couch or chair
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 arm backward, keeping elbow close to body and hand towards your navel by pinching shoulder 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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Lay with your back to the floor with hands at sides, palms on floor.
Place heels on top of the disc l 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 12-15 times
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