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BEGINNER PROGRAM
 
– FOOT CRADLE AIR SPLITS (1O REPS)
– FOOT CRADLE ALTERNATING SPRINTER (12 PER LEG)
– FOOT CRADLE 1 LEG SUSPENDED SPLIT SQUAT (6 PER SIDE)
– KNEELING ROLLOUT (10 REPS)
– STANDING NON VERTICAL CHEST PRESS (12 REPS)
– 2 ARM REVERSE FLIES (10 REPS)
– 2 ARM BICEP CURL (10 REPS)
– 1 LEG SQUAT & ROW (8 PER SIDE)
– FOOT CRADLE 2 LEG HAMSTRING CURLS (12 REPS)
– FOOT CRADLE BICYCLE SITUPS (12 REPS PER SIDE)
– 2 ARM OVERHEAD TRICEPS PRESS (10 REPS)
– 2 ARM NON-VERTICAL ROW (12 REPS)
 
 
ADVANCED PROGRAM
 
– FOOT CRADLE PIKE (15 REPS)
– FOOT CRADLE PUSHUP & ALTERNATING SIDE TO SIDE TUCK (10 PER SIDE)
– FOOT CRADLE 1 LEG BURPEE (10 PER SIDE)
– STANDING TWO ARM ROLLOUT (15 REPS)
– 2 ARM CHEST PRESS & ALTERNATING 1 KNEE TUCK (20 REPS)
– 1 LEG REVERSE FLY (10 PER LEG)
– 1 LEG SQUAT AND FRONTAL RAISE (10 PER LEG)
– ALTERNATING BICEP CURL (20 REPS)
– 1 LEG STRAIGHT ARM SQUAT (12 REPS PER SIDE)
– FOOT CRADLE 2 LEG HAMSTRING CURLS (25 REPS)
– FOOT CRADLE BICYCLE SITUPS (25 REPS PER SIDE)
– SUSPENDED DIPS & BENT KNEE RAISE COMBO (10 REPS)
– VERTICAL ROTATING GRIP ROWS (15 REPS)

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