WORKOUT FROM HOME

1. Jumping Jacks 45 secunde x2 https://www.youtube.com/watch?v=c4DAnQ6DtF8

2. High knee up 45 secunde x 2 https://www.youtube.com/watch?v=oDdkytliOqE
3. Butt Kicks 45 secunde x 2 https://www.youtube.com/watch?v=-dtvAxibgYQ
4. Warm up 2-3 minute.

Ziua 1

Exercises No of sets No. of reps Rest Obs.

Wall sit 4 30”-2 min 30 sec
Squats with dumbbell 4 20 1 min
Static lunges w/ 4 12 each leg 1 min
dumbbell
Normal Push up 4 20 1 min
Elevated push up 4 20
Shoulder press 4 12 Compound
w/dumbbells 1 min set
Lateral flys 4 15
Plank 4 1-2 min 1 min
Side plank 3 1 min 1 min

Ziua 2

Exercises No of sets No of reps Rest Obs.

Split squats 4 10 each leg 1 min
Lateral lunges 4 10 each leg 1 min
Single leg deadlift 3 10 each leg 30 sec
One hand Dumbbells 3 12-15 each part 1 min
row
Dumbbells rows 3 20-25 1min
TYWA 3 10 each letter 1 min
Bird dog 3 10/10 30 sec
Mountain climber 3 1 min 30 sec Compound
Plank Set
Ziua 3

Exercițiu No of series No. of reps Rest Obs.

Alternative lunges 4 20 1 min
Hips thrust with 4 10 fiecare picior 1 min
bands
Side Walk 3 25 30 sec
Push ups 4 20 1 min Compound
Dumbbells row 15 Set
21 3 7/7/7 1 min Compound
Triceps extension 15 Set
 WORKOUT FROM HOME

Crunches 3 25 1 min
Side plank 30”-1min

5. Stretching.