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)
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
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 so that hip and knee are bent at a 90-degree angle
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.

Start by lying on back with hands to your sides on the floor
Place Fitness ball between you feet
Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping back firmly on floor
Pelvic goes to the ribcage.
Return to starting position and repeat
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
Repeat 15 times
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place barbell on shoulders below the neck
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Place your front foot on a bench ( higher the bench , harder the exercise )
Stabilize
Lower back 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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Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Draw abs in, contract glutes
Grab the ends of the band in each hand with arms fully extended
Bending at the hips and knees, lower body until thighs are parallel to the ground.
DO NOT allow knees to extend past the big toes. Pretend like you are going sit in to the chair.
Keep weight over the middle of foot and heel, not the toes.
Don’t bend your elbows while squatting
Return to start position and repeat 12 times
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Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes
Slightly bent knees and put your weight on the heels
Grab the ends of the band with one hand , arm fully extended
Pull 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
Repeat 12 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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Anchor tubing around leg of sturdy couch or chair at around belly button or chest level.
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended and bend at the waist until chest is at a 45-degree angle to the ground
Pull one hand back and up towards your spine remembering to keep your arms straight, using your shoulder blade
Return to starting position
Repeat for 12 times with 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 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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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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