Professional Documents
Culture Documents
BUTT, LEGS AND GLUTES WORKOUT UPPER BODY, ARMS AND ABS WORKOUT
Manage your time wisely.
Banded Sumo Squat | 20x4 Biceps Curl | 15x4
Calorie Deficit – 1,200
Bulgarian Split Squat | 20x4 *10 each side* Resistance band Pull | 20x4 5:45am – START YOUR DAY
Standing Kickbacks | 20x3 *10 each side* Triceps Curl | 15x4 8:00am- STUDY TIME
READ USING POMODORO TECHNIQUE
Lateral Kickbacks | 20x 3 *10 each side* Shoulder Press | 14x4
Sleep at 12midnight (1am max late hr)
Banded Abduction| 30x4 Single DB Row | 12x4 *6 each side*
DB Snatch | 15x3 Side arm Raise | 16x4
ARE TOU WORKING HARD ENOUGH?
DB Deadlift | 12x3 Lateral Arm Front | 16x4
HOW BAD DO YOU WANT IT?
Good Morning| 20x4 Push-ups 8x3 SACRIFICE! STUDY little more
REST 1 MIN REST 1 MIN Do whatever you can!
INVICTUS MANEO
Donkey Kicks | 20x4 *10 each side* Crunches | 30x2
Glute Bridge | 20x4 Abdominal tuck-in |20x3
Single Leg Glute Bridge | 20x4 *10 each side* Reverse crunches | 20x3
Elevated Clamshells | 20x4 *10 each side* Leg Raises | 15x3
Knee Squats | 10x3 Side by side heel touch | 50x4
Step Ups | 16x3 Flutter kicks | 1min x 4
Left side plank | 1min x4 Left side plank | 1min x4
Right side plank | 1min x 4 Right side plank | 1min x 4
Shoulder taps | 1min x 4 Shoulder taps | 1min x 4
Hip Dips | 1min x 4 Hip Dips | 1min x 4
Plank | 1min 4 Plank | 1min 4