Plans
Platforms
Requirements
Description
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Rest day or active recovery with light cardio or stretching.
Day
1. Warm-up: 10 minutes on the treadmill or elliptical
2. Chest press: 3 sets of 12 reps
3. Shoulder press: 3 sets of 12 reps
4. Tricep dips: 3 sets of 12 reps
5. Cable rows: 3 sets of 12 reps
6. Bicep curls: 3 sets of 12 reps
7. Plank: 3 sets of 30 seconds
Note: Proper form is essential in all exercises to prevent injury and maximize results. Focus on controlled movements and engage your core throughout.
1. Warm-up: 10 minutes on the stationary bike
2. Leg press: 3 sets of 12 reps
3. Leg extensions: 3 sets of 12 reps
4. Leg curls: 3 sets of 12 reps
5. Calf raises: 3 sets of 12 reps
6. Russian twists: 3 sets of 20 reps
7. Mountain climbers: 3 sets of 20 reps
Note: Keep your knees aligned with your toes during leg exercises and maintain a neutral spine during core exercises.
1. Warm-up: 10 minutes on the rowing machine
2. Lat pulldowns: 3 sets of 12 reps
3. Chest flyes: 3 sets of 12 reps
4. Lateral raises: 3 sets of 12 reps
1. Warm up: 5 minutes of jumping jacks
2. Bodyweight rows: 3 sets of 12 reps - use a sturdy table or chair for support, keep your body in a straight line
3. Mountain climbers: 3 sets of 20 reps - keep your hips down and core engaged
4. Glute bridges: 3 sets of 15 reps - squeeze your glutes at the top of the movement
5. Russian twists: 3 sets of 20 reps (each side) - keep your back straight and twist from your core
6. Cool down: 5 minutes of stretching Day
1. Warm up: 5 minutes of jogging in place
2. Squats: 3 sets of 12 reps - focus on proper form, keep your back straight and knees behind your toes
3. Push-ups: 3 sets of 10 reps - keep your body in a straight line, engage your core
4. Lunges: 3 sets of 12 reps (each leg) - make sure your front knee does not go past your toes
5. Plank: 3 sets of 30 seconds - keep your body in a straight line, engage your core
1. Warm up: 5 minutes of high knees
2. Dips: 3 sets of 10 reps - keep your elbows close to your body
3. Bicycle crunches: 3 sets of 15 reps (each side
