Beginning Gym
(RAMADAN TIME)
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Initial warmup (1-7)
45 sec hip thrust
45 sec low to high plank
Slide plank (30 sec per)
45 sec toe touches
Bar press (10x3)
45 sec squat jump
Jumping jack (50x4)
45 sec butt kicks
Alternate lunges (20x2)
45 sec high knees
Skipping 500/600
Fat Burn Press
Day 1
• Cunning (10 Min)
• Pushup (48)
• Flat Dumble Press (15x4) + Dum Pec fly (12x4)
• Pull-ups (20)
• Leg Pull-Down (12x4)
• Dumble Bench Press (15x4)
• Tri Dips (15x4)
• Dumble Curl (20x5)
Day 2
• Cycling (10 Min)
• Pushup (30)
• Clean & Press (12x5)
• Side Bents (20x5)
• Front Flip (20+20)x4
• Free Squat (15x2) + Weighted Squat (12x3)
• Jumping Lounges (12x4)