Week 1
Day 1:
Warmup:
Single leg hip bridges – 10x each side
side plank – 30 sec each side
side plank – 30 sec each side
Repeat 3x
Day 1:
Circuit:
Dumbbell Reverse Lunge – 10x each side
Dumbbell chest press – 12x
dumbbell Frontal Raises – 12x
mummy hold – 30 sec
Dumbbell chest press – 12x
dumbbell Frontal Raises – 12x
mummy hold – 30 sec
repeat 4x
Day 2:
Warmup:
body weight squats – 15x
Russian twists – 30 sec
Russian twists – 30 sec
Repeat 3x
Day 2:
Circuit:
goblet squat – 15x
Dumbbell alternating bicep curl – 10x each side
Triceps overhead – 12x
dumbbell row – 10x each side
Dumbbell alternating bicep curl – 10x each side
Triceps overhead – 12x
dumbbell row – 10x each side
repeat 4x
Day 3:
Warmup:
lateral bear crawl – 5 steps each side
side Crunches – 15x each side
side Crunches – 15x each side
Repeat 3x
Day 3:
Circuit:
DB goodmornings – 15x
dumbbell shoulder press – 12x
burpees – 10x
triceps sit-ups – 10x
dumbbell shoulder press – 12x
burpees – 10x
triceps sit-ups – 10x
repeat 4x