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  • Workout1 PDF

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    Kosar
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    This workout requires no equipment and takes 60-90 minutes to complete. It involves 3 sets of various bodyweight exercises like jogging, crunches, planks, and jumps to work the entire body. The routine alternates between lower body exercises like scissor kicks, inner thigh exercises using ankle weights, and full-body movements like cross jacks and swan crunches.

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    This workout requires no equipment and takes 60-90 minutes to complete. It involves 3 sets of various bodyweight exercises like jogging, crunches, planks, and jumps to work the entire body. The routine alternates between lower body exercises like scissor kicks, inner thigh exercises using ankle weights, and full-body movements like cross jacks and swan crunches.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    49 views1 page

    Workout1 PDF

    Uploaded by

    Kosar
    This workout requires no equipment and takes 60-90 minutes to complete. It involves 3 sets of various bodyweight exercises like jogging, crunches, planks, and jumps to work the entire body. The routine alternates between lower body exercises like scissor kicks, inner thigh exercises using ankle weights, and full-body movements like cross jacks and swan crunches.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

     

    WORKOUT​ ONE 
    Equipment Needed: NONE 
    Time Needed: 60 - 90 MINS 
     
     
    3​ SETS
    ➔ 5 MIN. ​JOG​ ON TREADMILL AT 5.0 - 6.0 ​or​ 10-15 MIN. LIGHT JOG OUTSIDE  
    or​ 3 SETS OF 2 MIN. HEEL TO BUTT JOGGING IN PLACE 
    ➔ 20 STRETCH AND CRUNCH 
    ➔ 50 SCISSOR KICKS FOR LOWER ABS  
     

    3​ SETS
    ➔ 50 HIP TWIST JUMPS 
    ➔ 50 PLANK TWISTS FOR CORE 
    ➔ 15 REACH THROUGH TWISTS (ON YOUR FOREARM OR HAND) 
     

    3​ SETS
    ➔ 50 CROSS JACKS 
    ➔ 20 CRUNCHES 
    ➔ 20 REVERSE CRUNCHES 
    ➔ 20 CRUNCHES 
    ➔ 20 REVERSE CRUNCHES 
    ➔ 20 CRUNCHES 
    ➔ 20 REVERSE CRUNCHES 
     

    3​ SETS 
    ➔ 50 HIP TWIST JUMPS 
    ➔ 20 SWAN CRUNCHES 
    ➔ 50 LEG RAISES FOR INNER THIGH WITH 2-3 LB ANKLE WEIGHTS 
     

    3​ SETS 
    ➔ 50 STEPS RUNNING IN PLACE (HEEL TO BUTT) 
    ➔ 50 SIDE TO SIDE JUMPS (LITTLE JUMPS SIDE TO SIDE AT A JUMP ROPE PACE) 
    ➔ 25 INNER THIGH V’S WITH 2-3 LB ANKLE WEIGHTS 

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