MY WORKOUT

BACK

STANDING WITH 1 KETTLEBELL/1 DUMBBELL/2 DUMBBELLS

GOOD MORNINGS (x30) WIDE BACK ROWS (x30)

SINGLE ARM GORILLA ROWS (x30 R&L)

SINGLE ARM DEADLIFTS leg up (x30 R&L)

2 ARMS DEADLIFTS (x30)

LAT SWEEPS (x30)

BICEP ROWS, 2 dumbbells (x30)

LANDMINE ROWS, 2 dumbbells (x30)

ROTATIONAL ROWS (same movement as Arnold Press) (x30)

SWINGS 2 HANDS (x30)

SINGLE HAND SWINGS (x30 R&L)

DOUBLE BENT OVER ROWS (x30)

SUPINE ROWS (x30)

PRONE

HANDS PLANK WITH A DUMBBELL/KETTLEBELL

SINGLE ARM RENEGADE ROWS (x30 R&L) ALTERNATE RENEGADE ROWS (x30)
ON ONE KNEE WITH A DUMBBELL/KETTLEBELL

WOODCHOPPERS (x20 R&L)

SINGLE PUSH PRESS, dumbbell on your shoulder (x20 R&L)

TRICEPS

ON THE BENCH

BODYWEIGHT

TRICEP DIPS KNEES BENT (x30)

TRICEP DIPS STRAIGHT KNEES no hip band (x30)

ON THE BENCH/THE MAT/THE FITBALL WITH THE DUMBBELLS

PULL OVER ELBOWS BENT (x30)

PULL OVER ELBOWS EXTENDED (x30)

TATE PRESS (x30)

DIAMOND PRESS, dumbbells together (x30)

TRICEP PRESS (x30)

SKULLCRUSHERS (x30)

DIAMOND PUSH UPS (x30)

COMBO1=PULL OVER + TRICEP PRESS (x20)

STANDING/ON ONE KNEE/ALL FOURS WITH THE DUMBBELLS/PLATES

TRICEP KICKS (x30 R&L)

STANDING WITH THE KETTLEBELL/PLATE/MED BALL/1DUMBBELL

OVERHEAD TRICEP EXTENSIONS (x30)

D.P. HANDS PLANK

BODYWEIGHT

PUSH UPS full range (x30)

PUSH UPS half way (x30)

PUSH UPS hold (x30”)

SHOULDERS

ON ONE KNEE WITH A DUMBBELL/KETTLEBELL

KNEE CURLS TO PRESS (4 counts) (x15 R&L)

ON THE BENCH/THE MAT/THE FITBALL

SHOULDER CRUSHES (x30) DIAMOND PRESS (x30) FLYS (x30)

D.P.

BODYWEIGHT

COBRA PUSH UPS (x30)

PIKE PUSH UPS (x30)

COMBO1=FROM PLANK TO DOWNWARD FACING DOG AND THEN PUSH UP (x20)

STANDING WITH THE DUMBBELLS

FACING HOLD TO PRESS (x30)

90º AT ELBOW OPEN TO CLOSE (x30)

PALM FACING AWAY LATERAL RAISES (x30 R&L)

REAR DELTOID FLYS (x30) REAR DELTOID PARTIALS (x30)

SINGLE ARM FRONTAL RAISES alternate (x30 R&L)

SINGLE ARM LATERAL RAISES, option=with the tube band (x30 R&L)

2 ARMS FRONTAL RAISES (x30)

MAC RAISES alternate (x30)

ROTATOR RAISES (x20)

ARC RAISES (x20)

FACEPULLS (x30)

DIAGONAL RAISES (x30)

LATERAL RAISES (x30)

1/3 SHOULDER PRESS (x30)

ARNOLD PRESS (x30)

SINGLE ARM SHOULDER PUSH PRESS (x30 R&L)

ELBOW HOLD LATERAL RAISES (x30)

BICEPS

STANDING/KNEELING WITH THE DUMBBELLS/PLATES

BICEPS CURL, option=Resistance band (x30)

HAMMER CURL (x30)

HAMMER HOLD (EXT ROT) (x30)

CROSS BODY CURL (x30 R&L)

HAMMER FRONTAL RAISES (x30)

COMBO1=BICEPS CURL + SHOULDER PRESS (x20)

COMBO2=BICEPS CURL + ROW (x20)

CHEST

ON THE MAT

BODYWEIGHT

COMBO1= ALTERNATE PUSH UPS + ROTATION (x20 R&L)

ON THE BENCH/THE MAT/THE FITBALL WITH THE DUMBBELLS

DECLINE PUSH UPS (x30)

PRONE

HANDS PLANK + THE FITBALL UNDER YOUR FEET

BODYWEIGHT
PUSH UPS (x30)

ABS

STANDING + 1 KETTLEBELL/DUMBBELL/MED BALL

STARFISH ABS SLIDES (x30 R&L)

STEP BACK + KNEE CRUNCH (x30 R&L)

BALLET CROSS BACK + CRAB (x30 R)

OBLIQUE CRUNCH (x30 R&L)

CRAB + STRAIGHT LEG (x30 R&L)

STEP BACK + CRAB (x30 R&L)

SEATED

BODYWEIGHT

NAVASANA (x30”)

TOE TAPS alternate (x20 R&L)

SITTING CROSS CRUNCH NO EQUIPMENT (x30 R&L)

SITTING TOE REACH (x30 R&L)

SEATED + 1 KETTLEBELL/DUMBBELL/MED BALL

REVERSE CRUNCH full range (x30)

REVERSE CRUNCH pulses (x15 double)

REVERSE CRUNCH hold (x30”)

SITTING LEG LIFTS, STRAIGHT LEGS (x30)

RUSSIAN TWISTS feet up (x30 R&L)

SUPINE

BODYWEIGHT

T-ARMS AB HOLD (x30")

DYING INSECT (x15 double)

CRUNCH & EXTEND (x30)

1-LEG HOLD + 2 CRUNCHES= 1st Oblique, 2nd Center (x15)

LEG OPENER + LIFT= 4 COUNTS (x15)

TRADITIONAL CRUNCH full range (x30)

TRADITIONAL CRUNCH pulses (x15 double)

TRADITIONAL CRUNCH hold (x30”)

BUTTERFLY CRUNCH full range (x30)

BUTTERFLY CRUNCH pulses (x15 double)

BUTTERFLY CRUNCH hold (x30”)

REVERSE CRUNCH (x30)

90º KNEES AND HIPS CRUNCH full range (x30)

90º KNEES AND HIPS CRUNCH pulses (x15 double)

90º KNEES AND HIPS CRUNCH hold (x30”)

FROM 90º, extend both legs + back to 90º (x30)

FROM 90º, alternate knee extensions (x20 R&L)

TOE TAPS ALTERNATE (x30 R&L)

ABS HOLD + ALTERNATE KNEE TOUCHES (x30 R&L)

DEADBUG (x15 double)

DOUBLE DEADBUG (x30)

STRAIGHT LEG DEADBUG (x15 double)

CRUNCH + KNEE/LEG LIFT (x30)

JACK KNIFE (x30)

CRUNCH KICKS=From 90º hips and knees EXTEND BOTH LEGS AT 45º AND BACK TO 90º (x30)

LEG LOWER (x30)

TOE REACH (x30)

STRAIGHT REVERSE CRUNCH (x30)

HOLD JUST A FEW CMS AWAY FROM THE MAT (x30”)

TOE TAPS (x30 double)

GRAB ALTERNATE ANKLES KNEES EXTENDED (x30 R&L) FLUTTERS (x30)

SCISSORS (x30)

LEG LIFTS CRISS CROSS (x30)

CIRCLES and when you reach the top, ELEVATE YOUR HIPS AND CRUNCH (x30)

BICYCLE KNEES BENT alternate (x30 R&L)

HOLD BICYCLE R SIDE (x30”)

HOLD BICYCLE L SIDE (x30”)

BICYCLE KNEES EXTENDED alternate (x30 R&L)

REACH OUT & TUCK IN (x30)

HOLD IN REACH OUT (x30”)

TOE REACH TO LEG LOWER (4counts) (x30)

SINGLE LEG REACH (x30 R&L)

QUADRATUS LUMBORUM reach your ankle alternate (x30 R&L)

COMBO=3 POINT CRUNCH, up + touch your feet + come down (x30)

BOTH LEGS TO ONE SIDE, OBLIQUES full range (x30)

OBLIQUES pulses (x15 double) OBLIQUES hold (x30”)

OBLIQUES on the support leg full range (x30 R&L)

OBLIQUES COMBO=ELBOW TO KNEE + EXTEND YOUR LEG

WITH THE FITBALL (optional=Hold a Med Ball)

REVERSE CRUNCH (x30)

SQUEEZE THE FITBALL BETWEEN YOUR LEGS WHILE YOU DO=

-Crunch full range (x30)

-Pulses (x15 double)

-Hold (x30”)

LIFT THE FITBALL (between your ankles) + SQUEEZE IT WHILE YOU DO=

-Crunch full range (x30)

-Pulses (x15 double)

-Hold (x30”)

WITH 1 DUMBBELL
DEADBUG (x15 double)

DOUBLE DEADBUG (x30)

LEG LOWER (x30)

TOE REACH (x30)

STRAIGHT LEG DEADBUG (x15 double)

HAND TO FOOT CRUNCH (x 30 R&L)

REACH OUT & TUCK IN (x30)

REACH OUT & TUCK IN STRAIGHT LEGS (x30)

TOE REACH TO LEG LOWER (4 counts) (x30)

WITH A MED BALL BETWEEN BOTH KNEES

REVERSE CRUNCH (x30)

90º KNEES AND HIPS CRUNCH full range (x30)

90º KNEES AND HIPS CRUNCH pulses (x15 double)

90º KNEES AND HIPS CRUNCH hold (x30”)

GRABBING A MED BALL WITH BOTH HANDS

SIMPLE CRUNCH full range (x30)

SIMPLE CRUNCH pulses (x15 double)

SIMPLE CRUNCH hold (x30”)

WITH A MED BALL BETWEEN BOTH ANKLES

LOWER DOWN BOTH LEGS, don´t touch the mat (x30)

90º HIPS, KNEES EXTENDED, CRUNCH full range (x30)

90º HIPS, KNEES EXTENDED, CRUNCH pulses (x15 double)

90º HIPS, KNEES EXTENDED, CRUNCH hold (x30”)

WITH A FITBALL

HOLD FOREARMS SIDE PLANK (x30”)

FIST IN & OUT bodyweight (x20)

OBLIQUES CRUNCH full range (x30)

OBLIQUES CRUNCH pulses (x15 double)

OBLIQUES CRUNCH hold (x30”)

L.D.

FOREARMS PLANK HOLD SIDE PLANK (x20”)

FIST IN & OUT with/without a light weight (x20)

STAR PLANK (x20”)

HANDS PLANK

HOLD SIDE PLANK (x20”)

FIST IN & OUT with/without a light weight (x20)

STAR PLANK (x20”)

OBLIQUE CRUNCH WITH BOTH LEGS UP (x30 R&L)

LYING SIDE CRUNCH (x30 R&L)

LYING CRUNCH STRAIGHT LEG (x30 R&L)

LYING CROSS CRUNCH (x30 R&L)

PRONE

FOREARMS PLANK

HOLD PLANK (x30”)

SAW (x20)

ONE LEG UP (x20” R&L)

LEG LIFTS alternate (x20 R&L)

COMBO1=4 MOVEMENTS UP AND DOWN=From forearms to hands (x20, 10R and 10L)

COMBO2=FIRE HYDRANT + KNEE TOUCHES THE MAT (x20 R&L)

HOLD DOLPHIN (x30”)

ABD-ADD LEGS alternate (x30”)

FOREARMS ON FITBALL HOLD PLANK (x30”)

HANDS PLANK

PLANK JACK (x20)

KNEE PENDULUM TUCKS (x20)

HOLD SIDE PLANK (x30”)

FIST IN & OUT (x20)

COMBO1=HIP EXTENSION + KNEE TO CHEST (x20)

COMBO2=4 MOVEMENTS, ALTERNATE SHOULDER TAPS + ABD ADD LEGS (x20) FROM PLANK TO DOWNWARD FACING DOG (x30)

CLIMBERS1= KNEE TO CHEST alternate (x20)

CLIMBERS2= KNEE TO OPPOSITE SHOULDER alternate (x20)

CLIMBERS3= KNEE TO SHOULDER “Fire hydrant” alternate (x20)

HOLD BEAR PLANK (x30”)

HOLD BIRD DOG (x30” R&L)

BEAR SHOULDER TAP alternate (x20)

BEAR HOLD + WALKS (x30)

CRAWL R&L (x30)

HOLD STAR PLANK (x30”)

HOLD WILD THING (x30”)

HANDS PLANK WITH 1 SLIDER ON EACH FOOT

HOLD HANDS PLANK (x30”)

COMBO1=4 MOVEMENTS=BEAR SHOULDER TAP + SINGLE LEG EXTENSION alternate (x30 R&L)

HANDS PLANK + A BOSU

HOLD PLANK (x30”)

CLIMBER KNEE TO OPPOSITE SHOULDER alternate (x20 R&L)

LEG LIFT alternate (x30 R&L)

PLANK + LEG ABD alternate (x20 R&L)

HANDS PLANK + FITBALL ON ANKLES

REVERSE CRUNCH (x30)

KNEELING + AB ROLLER WHEEL

KNEE ROLL OUTS (x30) HOLD PLANK (x30”)

GLUTES, everything with a heavy resistance band just above the knees

SEATED

SITTING DEADLIFT UNDERGRIP with a dumbbell/kettlebell (x30)

PRONE

ABD full range (x30)

HIP EXTENSIONS full range (x30)

HIP EXTENSIONS pulses (x15 double) HIP EXTENSIONS hold (x30”)

FROG full range (x30) FROG pulses (x15 double) FROG hold (x30”)

ALL FOURS

HIP EXTENSIONS full range (x30)

HIP EXTENSIONS pulses (x15 double) HIP EXTENSIONS hold (x30”)

HIP ENTENSIONS crossed (x30) DONKEY KICKS full range (x30)

DONKEY KICKS pulses (x15 double) FIRE HYDRANT full range (x30)
FIRE HYDRANT pulses (x15 double)

COMBO= FIRE HYDRANT + DONKEY KICK (x30)

ON THE BENCH WITH A DUMBBELL ON YOUR PUBIC BONE

HIP THRUSTS full range (x30)

HIP THRUSTS pulses (x15 double) HOLD HIP THRUST (x30”)

SINGLE LEG HIP THRUSTS bodyweight (x30 R&L)

HAMSTRING THRUSTS full range (x30)

HAMSTRING THRUSTS pulses (x15 double)

HAMSTRING THRUSTS hold (x30”)

STAGGERED THRUSTS (x30 R&L)

KNEELING + A DUMBBELL/KETTLEBELL/MED BALL

KNEELING SQUATS (x30)

DEADSTOP GLUTE SQUEEZE (x30 R&L)

REVERSE TABLETOP WITH THE HIP BAND

HIP LIFTS full range (x30)

HIP LIFTS pulses (x15 double)

HIP LIFTS hold (x30”)

HIP OPENERS full range (x30)

HIP OPENERS pulses (x15 double)

HIP OPENERS hold (x30”)

WITH THE HIP BAND + 1 SLIDER ON EACH FOOT

SINGLE LEG HAMSTRING CURL (x30 R&L)

HIP LIFTS full range (x30)

HIP LIFTS pulses (x15 double)

HIP LIFTS hold (x30”)

HIP OPENERS full range (x30)

HIP OPENERS pulses (x15 double)

HIP OPENERS hold (x30”)

BRIDGE + A DUMBBELL/KETTLEBELL ON YOUR PUBIC BONE

HIP LIFTS full range (x30)

HIP LIFTS pulses (x15 double)

HIP LIFTS hold (x30”)

FROM THE TOP, GO FURTHER (x30)

FROM THE TOP, ONLY HALF WAY DOWN (x30)

BRIDGE ON TIPPY TOES HIP LIFTS full range (x30)

BRIDGE ON TIPPY TOES HIP LIFTS pulses (x15 double)

BRIDGE ON TIPPY TOES HIP LIFTS hold (x30”)

BUTTERFLY BRIDGE HIP LIFTS full range (x30)

BUTTERFLY BRIDGE HIP LIFTS pulses (x15 double)

BUTTERFLY BRIDGE HIP LIFTS hold (x30”)

WIDE BRIDGE HIP LIFTS full range (x30)

WIDE BRIDGE HIP LIFTS pulses (x15 double)

WIDE BRIDGE HIP LIFTS hold (x30”)

STANDING WITH A DUMBBELL/KETTLEBELL

STIFF DEADLIFT

1-LEG DEADLIFT, knee on the bench (x30 R&L)

SQUATS full range (x30)

SQUATS pulses (x15 double)

SQUATS hold (x30”)

SUMO SQUATS full range (x30)

SUMO SQUATS pulses (x15 double)

SUMO SQUATS HOLD (x30”)

SUMO DEADLIFT SQUATS (x30)

SQUATS ON TOES (x30)

HOLD + LEGS ABDUCTIONS (x30)

STAGGERED SQUAT TO SQUAT (x30 R&L)

CLOSE STANCE SQUATS full range (x30)

CLOSE STANCE SQUATS pulses (x15 double)

CLOSE STANCE SQUATS hold (x30”)

PLIÉ SQUATS (x30)

MEDIUM SQUATS (kettlebell on your shoulders) full range (x30)

MEDIUM SQUATS (kettlebell on your shoulders) pulses (x15 double)

WALK1=FROG WALKS (x3)

WALK2=CRAB WALKS (x3)

WALK3=LATERAL WALKS (x3) Option=Plyometric “Blow Pony”

WALK4=STEP TOUCH (x30 R&L)

LATERAL KICKS full range (x30)

LATERAL KICKS pulses (x30 double)

BACK KICKS full range (x30)

BACK KICKS pulses (x30 double R&L)

SIDE LUNGES 1 full range (x30)

SIDE LUNGES 1 pulses (x15 double)

SIDE LUNGES 1 hold (x30”)

SIDE LUNGES 2=Open and close (x30 R&L) + a slider

COMBO1= kettlebell on the shoulder, SQUAT + DIAGONAL LUNGE (x 20 R&L)

THIGHS

STANDING WITH 1 OR 2 DUMBBELLS/1 KETTLEBELL

REVERSE LUNGES full range (x30)

REVERSE LUNGES pulses (x15 double)

REVERSE LUNGES hold (x30”)

REVERSE LUNGES DIAGONAL (x20)

FORWARD LEAN DUMBBELL TAP LUNGES (x20 R&L)

STAGGERED SQUATS (x20 R&L)

PRESS HOLD LUNGES (x30 R&L)

COMBO1=SQUAT + REVERSE LUNGE (x20)

COMBO2= DOUBLE LUNGE, 1 STEP BACK + 1 STEP FORWARD (x20)

COMBO3=SQUAT + 2 ARMS SHOULDER PRESS (x30)

COMBO4=SQUAT + SINGLE ARM SHOULDER PRESS (x30 R&L)

COMBO5=FROM WIDE REVERSE LUNGE TO MEDIUM REVERSE LUNGE (x20)

COMBO6=WIDE TO NARROWER LUNGE (x15 double R&L)

COMBO7=KNEELING TO SQUAT (x15 double R&L)

COMBO8=STEP + SQUAT + COME BACK (x30 R&L)

LATERAL LUNGE (x30 R&L)

CURTSEY LUNGE full range (x30)

CURTSEY LUNGE pulses (x15 double)

CURTSEY LUNGE hold (x30”)

CURTSEY LUNGE TO LUNGE (x30 R&L)

WITH A DUMBBELL/KETTLEBELL ON THE BENCH

BULGARIAN LUNGES (back foot on the bench) + kettlebell on opposite shoulder/hanging (x30 R&L)

REVERSE LUNGES pulses (x15 R&L)

REVERSE LUNGES hold (x30”)

LATERAL LUNGES full range (x30)

LATERAL LUNGES pulses (x15 double)

LATERAL LUNGES hold (x30”)

WITH A YOGA BLOCK UNDER 1 FOOT/2 FEET + 1 OR 2 DUMBBELLS/1 KETTLEBELL

ELEVATED SQUATS (A dumbbell on each shoulder + a yoga block under your heels) (x30)

COMBO1=ELEVATED SQUAT + PUSH PRESS (x30)

STATIC LUNGES (frontal foot on a yoga block) (x30 R&L)

ELEVATED LUNGES (x30)

REAR STEP (x30 R&L)

ELEVATED CURTSEY LUNGES (x30 R&L)

CURTSEY LUNGE TO STAND (x30 R&L)

BULGARIAN LUNGES full range (x30)

BULGARIAN LUNGES pulses (x15 double)

BULGARIAN LUNGES hold (x30”)

FORWARD LEAN (x30 R&L)

HAMSTRING HOLD (x30 R&L)

L.D.

KNEE AND HAND ON THE MAT

BODYWEIGHT
CIRCLES (x30)

HAMSTRINGS heel to glutes (x30)

LATERAL LIFTS full range (x30)

LATERAL LIFTS pulses (x15 double)

LATERAL LIFTS hold (x30”)

BACK AND FORTH (x30)

LYING DOWN

BODYWEIGHT

KNEE TO SHOULDER (x30)

TOUCH THE FOOT WITH YOUR HAND (x30)

HALF MOON (x30)

LEG LIFTS full range (x30)

LEG LIFTS full pulses (x15 double)

LEG LIFTS hold (x30”)

HOLD BOTH FEET UP (x30”)

INNER THIGH LIFTS (R&L)

WITH A HEAVY RESISTANCE BAND

CLAMSHELL full range (x30)

CLAMSHELL pulses (x15 double)

CLAMSHELL hold (x30”)

LATERAL LIFTS full range (x30)

LATERAL LIFTS pulses (x15 double)

LATERAL LIFTS hold (x30”)

SEATED

BODYWEIGHT

FRONTAL KICKS (x30 R&L)

CROSSED KICKS (x30 R&L)

Marta Mendias. 19th July, 2023.