Week one
Day 1
Rest Period: 45-90 sec.
Warm up:
Wrist Stretch, Standing Lat Pulldown, Shoulder Internal Rotation, Shoulder Stretch, 320°
Shoulder Reach, Shoulder Circles, Neck Stretch, Triceps Stretch, Chest Stretch, Cobra Pose, Cat Cow
Pose, Side and Reach, Hands to Feet, Upper Body Rotation, Leg Stretch, Dance
Exercise:
Knee Push-up (Chest Focus)
Incline Push-up
Push-up (Chest Focus)
Decline Push-up
Diamond Push-up
Push-up (Triceps Focus)
Pike Push-up
Bench Dip
Bodyweight Pulldown (Back Focus)
Wide-Grip Pullup (Back Focus)
Close-Grip Pullup
Bodyweight Pulldown (Bicep Focus)
Wide-Grip Pullup (Back Focus)
Squat
Split Squat
Bulgarian Squat
Butt Bridge
Bulgarian Squat
Calf Raises
Single Calf Raises
Plank
3S8-12R
3S8-15R
3S8-12R
3S8-12R
3S8-12R
3S8-12R
3S8-12R
3S8-15R
3S8-15R
3S6-12R
3S6-12R
3S8-15R
3S6-12R
3S15-20R
3S20-50R
3S20-30R
2S10R
3S20-30R
3S15-20R
3S8-15R
1 min.