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, knees slightly bent
Position dumbbells at ear level with overhand grip (palms facing forward
Keeping elbows at a 90-degree angle
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Stabilize
Step to the side with one foot 2-3 feet
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 feet and heesl, 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 on top of fitness ball with feet placed firmly on the floor
Roll bottom half of glutes off the ball by sliding forward, centering part of your back under the belly button on top of the ball .
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
Don’t roll ball, and don't cheat yourself by using momentum!
Make sure you do not feel pain in lower back
Repeat 15 times .
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Sit on your butt draw in abs toward your spine, exhale, and raise your feet off of the ground.
Holding a medicine ball rotate your shoulders side to side
Touch the medicine ball to the ground.
Use ” tight pants ” technique
Make sure you do not feel pain in lower back
Repeat 12-20 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
Grasp dumbbell with an overhand grip (palms down). Arms should hang down at sides with elbows slightly bent.
Raise dumbbells to side of body at shoulder height.
Keep elbows only slightly bent with pumps pointing down throughout movement
Return to start position
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Think about raising elbows not hands.
Don’t bent wrists
Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Repeat 12 times
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Start by lying face down on the ground, placing elbows and forearms underneath chest
Tighten abs and activate glutes,
Prop yourself up to form a bridge using your toes and forearms
Maintain a flat back and do not allow your hips to sag toward the ground
Keep abs and glutes tight
Raise one foot up up and put it down
Repeat for 12-15 times each side
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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 dumbbells 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 creating letter V
Slowly Return to the starting position moving your shoulder blades and bring dumbbells back and up until parallel with the floor, pinching shoulder blades together
Repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders in and tuck chin
Tighten abs, activate glutes
Position dumbbells at ear level with an overhand grip, palms facing forward, keeping 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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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back, and head straight forward.
Tighten abs, contract glutes
Position dumbbells at ear level with an overhand grip, palms facing forward, keeping elbows bent at a 90 degree angle
Press the dumbbels up above your head and simultaneously twist your trunk.
Return to the starting position repeat 12 times
And then proceed to the opposite direction.
Keep your feet planted and stationary the entire time.
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Start by lying on back with hands holding the ball above your head
Raise your legs
Tighten abs and activate glutes, keeping lower back firmly on the floor
Begin to roll your shoulders off the floor, pushing down hard with lower back and bring the ball to your feet
Grab the ball with feet and lower them to the floor
Draw in abs toward your spine, exhale, and raise both legs toward chest.
Grab the ball with hands and lower them down on the floor .
Exhale as you go up, inhale as you lower back to the floor.
Focus on slow, controlled movement – don’t cheat yourself by using momentum!
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Repeat 10 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
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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