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  • Food Darzee Home Workout Level 1

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    PRADEEP KUMAR
    6 views5 pages
    The document outlines 6 different cardio and strength training circuits consisting of 4-6 exercises each. Each circuit is designed to be repeated 3 times and focuses on a different body area, including abs, lower body, upper body, and full body. The exercises provide reps and rest periods for targeted strength training combined with cardio intervals to build endurance and muscle tone.

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    The document outlines 6 different cardio and strength training circuits consisting of 4-6 exercises each. Each circuit is designed to be repeated 3 times and focuses on a different body area, including abs, lower body, upper body, and full body. The exercises provide reps and rest periods for targeted strength training combined with cardio intervals to build endurance and muscle tone.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    6 views5 pages

    Food Darzee Home Workout Level 1

    Uploaded by

    PRADEEP KUMAR
    The document outlines 6 different cardio and strength training circuits consisting of 4-6 exercises each. Each circuit is designed to be repeated 3 times and focuses on a different body area, including abs, lower body, upper body, and full body. The exercises provide reps and rest periods for targeted strength training combined with cardio intervals to build endurance and muscle tone.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    CARDIO ABS WORKOUT

    LEVEL 1

    JUMPING JACKS
    EXERCISE 1

    Reps: 50
    Rest: 15 sec

    ELBOW PLANK

    EXERCISE 2

    Reps: 30 sec
    Rest: 15 sec

    MOUNTAIN CLIMBERS

    EXERCISE 3

    Reps: 25
    Rest: 15 sec

    SIMPLE CRUNCHES

    EXERCISE 4

    Reps: 30
    Rest: 60 sec

    REPEAT COMPLETE CIRCUIT 3 TIMES


    CARDIO
    LOWER BODY WORKOUT
    LEVEL 1
    HIGH KNEES
    EXERCISE 1

    Reps: 20 each leg


    Rest: 20 sec

    WIDE SQUATS

    EXERCISE 2

    Reps: 25
    Rest: 20 sec

    HIGH JUMPS

    EXERCISE 3

    Reps: 30
    Rest: 20 sec

    POP SQUATS

    EXERCISE 4

    Reps: 20
    Rest: 60 sec

    REPEAT COMPLETE CIRCUIT 3 TIMES


    CARDIO
    UPPER BODY WORKOUT
    LEVEL 1
    SPOT SPRINTING
    EXERCISE 1

    Reps: 20 sec
    Rest: 10 sec

    PUSHUPS

    EXERCISE 2

    Reps: 15
    Rest: 20 sec

    BURPEES

    EXERCISE 3

    Reps: 10
    Rest: 20 sec

    SHADOW PUNCHES

    EXERCISE 4

    Reps: 20 each hand


    Rest: 45 sec

    REPEAT COMPLETE CIRCUIT 3 TIMES


    UPPER BODY, LOWER BODY
    WORKOUT
    LEVEL 1
    SQUATS
    EXERCISE 1

    Reps: 20
    Rest: 30 sec

    PUSHUPS

    EXERCISE 2

    Reps: 15
    Rest: 30 sec

    LUNGES

    EXERCISE 3

    Reps: 15 each leg


    Rest: 30 sec

    TRICEP DIPS

    EXERCISE 4

    Reps: 20
    Rest: 30 sec

    CALF RAISES

    EXERCISE 5

    Reps: 25
    Rest: 20 sec

    HIGH PLANK

    EXERCISE 6

    Reps: 30
    Rest: 60 sec

    REPEAT COMPLETE CIRCUIT 3 TIMES


    UPPER BODY,
    LOWER BODY WORKOUT
    LEVEL 1
    WIDE SQUATS
    EXERCISE 1

    Reps: 20
    Rest: 45 sec

    TRICEP PUSHUPS

    EXERCISE 2

    Reps: 10
    Rest: 45 sec

    HIP THRUSTS

    EXERCISE 3

    Reps: 15
    Rest: 45 sec

    HIGH PLANK TO PLANK

    EXERCISE 4

    Reps: 10
    Rest: 45 sec

    WALL SITS

    EXERCISE 5

    Reps: 30 sec
    Rest: 30 sec

    SHOULDER TAPS ON PLANK

    EXERCISE 6

    Reps: 10 each side


    Rest: 45 sec

    REPEAT COMPLETE CIRCUIT 3 TIMES

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