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BEGINNER PROGRAM
 
 
– ALTERNATING FORWARD LUNGE & T FLY COMBO (5 REPS PER SIDE)
 
– 2 ARM ROW (12 REPS)
 
– 2 ARM SQUAT & BICEP CURL COMBO (10 REPS)
 
– 2 ARM OVERHEAD TRICEPS PRESS (10 REPS)
 
– NON VERTICAL 2 ARM CHEST PRESS (12 REPS)
 
– STRAIGHT ARM SQUAT (10 REPS)
 
– REVERSE T FLY (10 REPS)
 
– 2 ARM CHEST FLIES (10 REPS)
 
– 1 LEG CROSS REVERSE LUNGE (6 PER SIDE)
 
– FOOT CRADLE 2 KNEE TUCK (10 REPS)
 
– FOOT CRADLE ALTERNATING SPRINTER (10 PER LEG)
 
– FOOT CRADLE 2 LEG HAMSTRING CURL (12 REPS)
 
– FOOT CRADLE PLANK (20 SEC)
 
 
MOTIVATION 2
 
 
 
ADVANCED PROGRAM
 
 
– ALTERNATING FORWARD LUNGE & T / Y / I FLY COMBO – (10 REPS PER FLY)
 
– 1 ARM ROW (10 PER SIDE)
 
– 1 LEG SQUAT & BICEP CURL COMBO (10 PER LEG)
 
– 1 ARM OVERHEAD TRICEPS PRESS (10 PER SIDE)
 
– VERTICAL CHEST PRESS (15 REPS)
 
– JUMP SQUATS (15 REPS)
 
– REVERSE T / Y / I FLY COMBO (10 REPS PER FLY)
 
– CHEST FLIES (20 REPS)
 
– ALTERNATING SIDE CROSS REVERSE JUMP LUNGE (10 PER SIDE)
 
– FOOT CRADLE PUSHUP & KNEE TUCK (20 REPS)
 
– FOOT CRADLE ALTERNATING SPRINTER (25 PER SIDE)
 
– FOOT CRADLE ALTERNATING HAMSTRING CURLS ( 25 REPS PER SIDE)
 
– FOOT CRADLE PLANK (1 MINUTE)

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