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DAY 1: Lower body
Use these timeless leg exercises to gain mass and strength on your lower body.
EXERCISE 1/4
Cat pose leg lift
DESCRIPTION
This exercise is phenomenal for improving the strength and development of the glutes, and for the overall function and health of the entire body.
HOW TO
SETS: 3
REPEATS: 15-20
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
ARMS EXTENDED HIP THRUST
DESCRIPTION
The hip thrust helps strengthen and build your glutes. It is rapidly rising in terms of popularity among strength & conditioning exercises. It also increases stability in the lower back and core.
HOW TO
SETS: 3
REPEATS: 12-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
SQUATS
DESCRIPTION
A proper squat strengthens your legs, glutes and improves your lower body mobility. Be careful: don't lift the heels off the floor and keep your knees in line with your toes.
HOW TO
SETS: 3
REPEATS: 12-15
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
ALTERNATING FORWARD LUNGE
DESCRIPTION
Alternating Forward Lunge is a lower body exercise that strengthens all of your leg muscles as well as your glutes while also getting your heart rate and boosting fat burn.
HOW TO
SETS: 2-3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
DAY 2: Upper body
You can work out your core and build a good set of abs in the process by working out in your bedroom, living room, or anywhere in your home.
EXERCISE 1/4
ARCH BODY HOLD (superman)
DESCRIPTION
This is a very simple position in concept. It will help improve movement and improve the ability to handle weight. Sometimes, the beauty lies in simplicity.
HOW TO
SETS: 3
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
NEGATIVE PUSH-UPS
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
LYING BUTTERFLY - "T" POSE
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 2-3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
PUSH-UP MODIFIED
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 3: Core/aerobic
Core exercises are an important part of a well-rounded fitness program, but it takes aerobic activity to burn abdominal fat.
EXERCISE 1/4
SIDE PLANK
DESCRIPTION
Planks help tone your shoulders, obliques, and legs from heel to hip. They help reduce body fat and boost your metabolism.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
SIDE PLANK HIP LIFT
DESCRIPTION
The side plank creates greater stability for the shoulders, hips, and spine, and allows us to opt-out of our habitual pattern of rounding forward.
HOW TO
SETS: 3
REPEATS: 6-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
LOW SQUAT SPRINT (faster)
DESCRIPTION
If you're short on time, but want to improve your heart health and overall fitness, sprinting workouts might be a perfect solution.
HOW TO
SETS: 3
DURATION: 20-30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
HALFWAY TOE TOUCH
DESCRIPTION
Core muscles get a killer workout with the toe-touch crunch. This is a core exercise that targets the rectus abdominis and the obliques.
HOW TO
SETS: 4
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
DAY 4: Lower body
Step up your lower-body training for more size, strength, and power.
EXERCISE 1/4
DYNAMIC HIP TRUST
DESCRIPTION
The Hip Thrust is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
ROCKING LUNGE
DESCRIPTION
This is a good way to stay fairly stationary and still get all the benefits of strengthening the quadriceps, the hamstrings and the glutaeal muscles.
HOW TO
SETS: 2-3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
FROG PUMP
DESCRIPTION
A highly effective glute activation exercise. Essentially, you're shifting the burden almost entirely onto the glutes.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
TOE SQUAT
DESCRIPTION
Toe Squat is a balancing squat pose, part of a yoga sequence for strengthening the calves, feet and ankles.
HOW TO
SETS: 3
DURATION: 10-20 sec
REST BETWEEN SETS: 30 sec
DAY 5: Upper body
Regularly working out muscles in your arms, back, chest and shoulders is vital to keeping your upper body strong and giving your muscles definition.
EXERCISE 1/4
SERRATUS PLANK
DESCRIPTION
Using poses like forearm planks to bring the rhomboids and serratus anterior into better balance is a great place to start.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
LYING BUTTERFLY - "T" POSE i "Y"
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
PRONE SWIMMER
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 2-5
REPEATS: 10-20
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
NEGATIVE PUSH-UPS
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 6: Core/aerobic
Cardio that incorporates core strength at the same time is better. Strong core muscles make it easier to do most physical activities and may also help improve back pain.
EXERCISE 1/4
RUSSIAN TWIST
DESCRIPTION
The Russian twist is a core exercise that targets the muscles of the torso and spinal stabilizers (core muscles, primarily the obliques).
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
PLANK WITH ALTERNATING LEG RAISES
DESCRIPTION
A full-body exercise. Aside from strengthening your abs, plank leg lifts help tone your whole body and improve your posture. They help reduce body fat and boost the metabolism.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec each side
EXERCISE 3/4
PLANK JACKS
DESCRIPTION
An exercise that strengthens all core muscles and improves stability. You are training the core muscles to work better and keep you balanced.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
LYING HEEL TOUCHES
DESCRIPTION
The alternating heel-touch is a popular exercise that targets the obliques and the rectus abdominis, or the "six-pack" muscles.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
DAY 7: Relaxation / Stretching
Stretching is something you know you should be doing. You may think you don't have time for it, don't need it, or don't want to waste your time, but this is probably one of the best ways to end any workout.
EXERCISE 1/6
GREET THE SUN - HEART-OPENER
DESCRIPTION
Make sure you are wearing comfortable clothing and try it barefoot. Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath. Find your center.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/6
SINGLE LEG STANCE
DESCRIPTION
Shift your body weight to the standing leg and lift the other ‘free’ leg directly in front of you, as if you're about to take a small step forwards.
HOW TO
SETS: 3
DURATION: 10-20 sec
REST BETWEEN SETS: 30 sec"
EXERCISE 3/6
CAT POSE SIDE STRETCH
DESCRIPTION
This exercise stretches the back torso and neck and softly stimulates and strengthens the abdominal organs.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/6
Neck and shoulder stretch
DESCRIPTION
The shoulder is not just a joint on its own; it’s part of the neck, the ribs, the scapula — it’s a complex system.
HOW TO
SETS: 3
DURATION: 10-20 sec
EXERCISE 5/6
LATERAL OVER HEAD STRETCH
DESCRIPTION
Stretching your lats a few times per week can help you gain flexibility, reduce pain, and increase range of motion.
HOW TO
SETS: 3
DURATION: 20 sec
EXERCISE 6/6
CHILD POSE
DESCRIPTION
Child’s Pose is a gentle yoga pose that decreases the stiffness acquired in our day to day life. All postures have a physical shape and an energetic feel.
HOW TO
DURATION: 60 sec or more
DAY 8: Lower body routine
Your legs are the wheels that carry you through the day, so you want them to be strong.
EXERCISE 1/4
FROG PUMP
DESCRIPTION
A highly effective glute activation exercise. Essentially, you're shifting the burden almost entirely onto the glutes.
HOW TO
SETS: 3
REPEATS: 15-20 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
WIDE LOW SQUATS - SUMO SQUATS
DESCRIPTION
The sumo squat is a great lower-body strength exercise that emphasizes the muscles of the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves.
HOW TO
SETS: 3
REPEATS: 12-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
SKATER SQUATS
DESCRIPTION
Think about maintaining tension in your abs throughout the entire exercise.
HOW TO
SETS: 4
REPEATS: 6-10
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
CLAMSHELL
DESCRIPTION
Not only is it incredible for strengthening the hips, glutes, and pelvis, the clamshell can also help prevent injury and ease lower back tension.
HOW TO
SETS: 3
REPEATS: 15-20
REST BETWEEN SETS: 30 sec
DAY 9: Upper body
Upper body strength is important because the upper body controls your ability to perform everyday activities such as reaching, pulling, pushing and lifting.
EXERCISE 1/4
EXTERNAL SHOULDER ROTATION
DESCRIPTION
Shoulder exercises, specifically external rotation, helps keep your shoulders healthy and improve your posture.
HOW TO
SETS: 3-5
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
ARCH BODY HOLD (superman)
DESCRIPTION
This is a very simple position in concept. It will help improve movement and improve the ability to handle weight. Sometimes, the beauty lies in simplicity.
HOW TO
SETS: 3
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
PRONE SWIMMER
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 2-5
REPEATS: 10-20
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
NEGATIVE PUSH-UPS
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 10: Core/aerobic
Focus on often neglected training exercises that work the full core (lower back, abdominal, obliques, hips, and upper back).
EXERCISE 1/4
STRAIGHT ARM PLANK
DESCRIPTION
Your body should form a straight line from your shoulders to your heels. There's other muscles working besides the abs - muscles in the legs, arms, shoulders and back.
HOW TO
SETS: 4
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
ALTERNATING SUPINE LEG RAISE
DESCRIPTION
The supine leg raise is often used to target the lower abs. Be careful: Leg raises can put stress on the lumbar spine.
HOW TO
SETS: 2-3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
PLANK JACKS
DESCRIPTION
An exercise that strengthens all core muscles and improves stability. You are training the core muscles to work better and keep you balanced.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
RUSSIAN TWIST
DESCRIPTION
The Russian twist is a core exercise that targets the muscles of the torso and spinal stabilizers (core muscles, primarily the obliques).
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
DAY 11: Lower body
A strong lower body is crucial - whether you’re looking to improve your sports performance or just daily functionality.
EXERCISE 1/4
Cat pose leg lift
DESCRIPTION
The ideal glute exercise. It can tone, tighten and strengthen all three muscles in your glutes. Use your glutes to press your foot towards the ceiling and squeeze at the top.
HOW TO
SETS: 3
REPEATS: 15-20 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
ROCKING LUNGE
DESCRIPTION
The lunge is a lower-body exercise that works several muscle groups at once. The targeted muscles include the glutes in your hips and butt, along with the hamstrings and quadriceps in your thighs.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
SINGLE LEG GLUTE BRIDGE
DESCRIPTION
Single-leg glute bridge targets all three glute muscles—the maximus, medius, and minimus.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
RDL 1 FOOT ON THE GROUND
DESCRIPTION
The Single-Leg RDL helps eliminate strength imbalances on the left and right sides of the body and improves lower-body stability.
HOW TO
SETS: 3
REPEATS: 6-12
REST BETWEEN SETS: 30 sec
DAY 12: Upper body
Having a strong upper body improves your flexibility, mobility and range of motion.
EXERCISE 1/4
EXTERNAL SHOULD ROTATION
DESCRIPTION
Shoulder exercises, specifically external rotation, helps keep your shoulders healthy and improve your posture.
HOW TO
SETS: 2-3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
LYING BUTTERFLY - "T" POSE
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 2-3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
PUSH-UP MODIFIED
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
NEGATIVE PUSH-UPS
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 13: Core/aerobic
When there is very little time to squeeze in a workout, you need exercises that are going to pack a serious punch. And combining core work with cardio will do the trick.
EXERCISE 1/4
WALKING PLANK
DESCRIPTION
An advanced version of regular planks. This exercise strengthens your shoulders and core, including the glutes.
HOW TO
SETS: 3
REPEATS: 6-8
REST BETWEEN SETS: 30 sec each side
EXERCISE 2/4
IN OUT SQUATS
DESCRIPTION
In addition to the lower body, squatting also targets your core muscles. The in and out squat increases lower body power and coordination.
HOW TO
SETS: 3
DURATION: 40 sec
REST BETWEEN SETS: 20 sec
EXERCISE 3/4
SIDE TO SIDE HOPS
DESCRIPTION
This is an essential move for runners to strengthen the lower body. Hopping side to side helps condition the muscles around the ankle for stability.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
STATIC BEAR HOLD
DESCRIPTION
Static holds are hard but extremely useful exercises to build full core strength and stability.
HOW TO
SETS: 3
REPEATS: 10-30
REST BETWEEN SETS: 30 sec
DAY 14: Relaxation / Stretching
Stretching is something you know you should be doing. You may think you don't have time for it, don't need it, or don't want to waste your time, but this is probably one of the best ways to end any workout.
EXERCISE 1/6
GREET THE SUN - HEART-OPENER
DESCRIPTION
Make sure you are wearing comfortable clothing and try it barefoot. Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath. Find your center.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/6
SINGLE LEG STANCE
DESCRIPTION
Shift your body weight to the standing leg and lift the other ‘free’ leg directly in front of you, as if you're about to take a small step forwards.
HOW TO
SETS: 3
DURATION: 10-20 sec
REST BETWEEN SETS: 30 sec"
EXERCISE 3/6
CAT POSE SIDE STRETCH
DESCRIPTION
This exercise stretches the back torso and neck and softly stimulates and strengthens the abdominal organs.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/6
Neck and shoulder stretch
DESCRIPTION
The shoulder is not just a joint on its own; it’s part of the neck, the ribs, the scapula — it’s a complex system.
HOW TO
SETS: 3
DURATION: 10-20 sec
EXERCISE 5/6
LATERAL OVER HEAD STRETCH
DESCRIPTION
Stretching your lats a few times per week can help you gain flexibility, reduce pain, and increase range of motion.
HOW TO
SETS: 3
DURATION: 20 sec
EXERCISE 6/6
CHILD POSE
DESCRIPTION
Child’s Pose is a gentle yoga pose that decreases the stiffness acquired in our day to day life. All postures have a physical shape and an energetic feel.
HOW TO
DURATION: 60 sec or more
DAY 15: Lower body
Designed to help you gain muscles while keeping your joints in good shape.
EXERCISE 1/4
GOOD MORNING
DESCRIPTION
This is a great move for improving your back health. It strengthens your lower-back muscles and core while helping to lightly stretch and bolster your hamstrings.
HOW TO
SETS: 4
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
HEEL ELEVATED HIP TRUST
DESCRIPTION
This exercise is phenomenal for improving the strength and development of the glutes, and for the overall function and health of the entire body.
HOW TO
SETS: 4
REPEATS: 10-15 sec
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
FROG PUMP
DESCRIPTION
A highly effective glute activation exercise. Essentially, you're shifting the burden almost entirely onto the glutes.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
GLUTE BRIDGE OPEN CLOSE
DESCRIPTION
You should feel the burn in your glutes and your hamstrings if you’re doing this correctly. The bridge is also great for improving hip mobility and strengthening your lower back.
HOW TO
SETS: 3
REPEATS: 10-12
REST BETWEEN SETS: 30 sec
DAY 16: Upper body
The upper body shouldn't be neglected as part of a balanced exercise programme. A large percentage of the population live very sedentary lives, and most suffer from posterior imbalances.
EXERCISE 1/4
SERRATUS PLANK
DESCRIPTION
Using poses like forearm planks to bring the rhomboids and serratus anterior into better balance is a great place to start.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
LYING BUTTERFLY - "T" POSE
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 2-3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/4
ARCH BODY HOLD (superman)
DESCRIPTION
This is a very simple position in concept. It will help improve movement and improve the ability to handle weight. Sometimes, the beauty lies in simplicity.
HOW TO
SETS: 3
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
PUSH-UP MODIFIED
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
DAY 17: Core/aerobic
Work up a good sweat and target your abs, obliques & lower back with this workout that uses a wide range of exercises - targets your entire core and helps burn off some extra calories with cardio.
EXERCISE 1/4
LYING HEEL TOUCHES
DESCRIPTION
The alternating heel-touch is a popular exercise that targets the obliques and the rectus abdominis, or the "six-pack" muscles.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
PLANK WITH ALTERNATING LEG RAISES
DESCRIPTION
A full-body exercise. Aside from strengthening your abs, plank leg lifts help tone your whole body and improve your posture. They help reduce body fat and boost the metabolism.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec each side
EXERCISE 3/4
DOUBLE SIDE JUMP IN SQUAT
DESCRIPTION
Learn how to correctly do the side-to-side shuffle jump to target the calves and the glutes with an easy step-by-step video exercise.
HOW TO
SETS: 3
REPEATS: 10-12
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
HALFWAY TOE TOUCH
DESCRIPTION
Core muscles get a killer workout with the toe-touch crunch. This is a core exercise that targets the rectus abdominis and the obliques.
HOW TO
SETS: 4
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
DAY 18: Lower body
With no equipment, this at-home workout will shape your glutes, thighs, and calves.
EXERCISE 1/4
STATIC HOLD HIP TRUST
DESCRIPTION
This is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension.
HOW TO
SETS: 4
DURATION: 10 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/4
LATERAL LUNGE
DESCRIPTION
The lateral lunge increases your strength, balance and co-ordination. The move will open up tight hips and groin, while strengthening the inner thigh and glutes.
HOW TO
SETS: 3
REPEATS: 10
REST BETWEEN SETS: 30 sec each leg
EXERCISE 3/4
SQUATS
DESCRIPTION
A proper squat strengthens your legs, glutes and improves your lower body mobility. Be careful: don't lift the heels off the floor and keep your knees in line with your toes.
HOW TO
SETS: 3
REPEATS: 12-15
REST BETWEEN SETS: 30 sec
EXERCISE 4/4
ROCKING LUNGE
DESCRIPTION
The lunge is a lower-body exercise that works several muscle groups at once. The targeted muscles include the glutes in your hips and butt, along with the hamstrings and quadriceps in your thighs.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
DAY 19: Upper body
A great side effect of strength training is its metabolism-boosting power.
EXERCISE 1/5
NEGATIVE PUSH-UPS
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 2/5
PRONE SWIMMER
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 2-5
REPEATS: 10-20
REST BETWEEN SETS: 30 sec
EXERCISE 3/5
NEGATIVE PUSH-UPS
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 4/5
PUSH-UP MODIFIED
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 5/5
ARCH BODY HOLD (superman)
DESCRIPTION
This is a very simple position in concept. It will help improve movement and improve the ability to handle weight. Sometimes, the beauty lies in simplicity.
HOW TO
SETS: 3
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
DAY 20: Core/aerobic
At the core of every great athletic performance lies a strong core and great cardiovascular conditioning.
EXERCISE 1/5
HEEL ELEVATED HIP TRUST
DESCRIPTION
This exercise is phenomenal for improving the strength and development of the glutes, and for the overall function and health of the entire body.
HOW TO
SETS: 4
REPEATS: 10-15 sec
REST BETWEEN SETS: 30 sec each side
EXERCISE 2/5
FULL DEAD BUG
DESCRIPTION
Make sure your lower back stays in contact with the floor, and try to keep your breathing as regular as possible
HOW TO
SETS: 3
REPEATS: 15
REST BETWEEN SETS: 30 sec
EXERCISE 3/5
HALFWAY TOE TOUCH
DESCRIPTION
Core muscles get a killer workout with the toe-touch crunch. This is a core exercise that targets the rectus abdominis and the obliques.
HOW TO
SETS: 4
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 4/5
SEAL JACKS
DESCRIPTION
Seal jack is a calisthenics, total body, and cardiovascular exercise that primarily targets the quads.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 5/5
IN OUT SQUATS
DESCRIPTION
In addition to the lower body, squatting also targets your core muscles. The in and out squat increases lower body power and coordination.
HOW TO
SETS: 3
DURATION: 40 sec
REST BETWEEN SETS: 20 sec
DAY 21: Relaxation / Stretching
Stretching is something you know you should be doing. You may think you don't have time for it, don't need it, or don't want to waste your time, but this is probably one of the best ways to end any workout.
EXERCISE 1/6
GREET THE SUN - HEART-OPENER
DESCRIPTION
Make sure you are wearing comfortable clothing and try it barefoot. Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath. Find your center.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/6
SINGLE LEG STANCE
DESCRIPTION
Shift your body weight to the standing leg and lift the other ‘free’ leg directly in front of you, as if you're about to take a small step forwards.
HOW TO
SETS: 3
DURATION: 10-20 sec
REST BETWEEN SETS: 30 sec"
EXERCISE 3/6
CAT POSE SIDE STRETCH
DESCRIPTION
This exercise stretches the back torso and neck and softly stimulates and strengthens the abdominal organs.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/6
Neck and shoulder stretch
DESCRIPTION
The shoulder is not just a joint on its own; it’s part of the neck, the ribs, the scapula — it’s a complex system.
HOW TO
SETS: 3
DURATION: 10-20 sec
EXERCISE 5/6
LATERAL OVER HEAD STRETCH
DESCRIPTION
Stretching your lats a few times per week can help you gain flexibility, reduce pain, and increase range of motion.
HOW TO
SETS: 3
DURATION: 20 sec
EXERCISE 6/6
CHILD POSE
DESCRIPTION
Child’s Pose is a gentle yoga pose that decreases the stiffness acquired in our day to day life. All postures have a physical shape and an energetic feel.
HOW TO
DURATION: 60 sec or more
DAY 22: Lower body
Whether you want to increase your sports performance, lose weight, or just make everyday movement easier, strengthening your lower body is key
EXERCISE 1/5
DEADLIFTS
DESCRIPTION
Deadlifts work your entire body. Doing deadlifts one or two days a week will develop strength in the hamstrings, glutes, low back, and upper back
HOW TO
SETS: 3
REPEATS: 15
REST BETWEEN SETS: 30 sec
EXERCISE 2/5
SKATER SQUATS
DESCRIPTION
Think about maintaining tension in your abs throughout the entire exercise.
HOW TO
SETS: 4
REPEATS: 6-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/5
TOE SQUAT
DESCRIPTION
Toe Squat is a balancing squat pose, part of a yoga sequence for strengthening the calves, feet and ankles.
HOW TO
SETS: 3
DURATION: 10-20 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/5
ALTERNATING FORWARD LUNGE
DESCRIPTION
Alternating Forward Lunge is a lower body exercise that strengthens all of your leg muscles as well as your glutes while also getting your heart rate and boosting fat burn.
HOW TO
SETS: 2-3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 5/5
5 SQUATS AND 90 DEGREE TURN
DESCRIPTION
An explosive bodyweight exercise that targets the muscles of the lower body - the quads, glutes, and hamstrings, as well as the cardiovascular system.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
DAY 23: Upper body
Strengthening your upper body, especially the shoulders and back, will give you the posture to fight unnecessary injuries
EXERCISE 1/5
LYING SHOULDER SLIDES
DESCRIPTION
Shoulder exercises, specifically external rotation, helps keep your shoulders healthy and improve your posture.
HOW TO
SETS: 3-5
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/5
SHOULDER TOUCH IN CAT POSE
DESCRIPTION
Krowa-kot to delikatny flow między dwoma pozycjami, który rozgrzewa ciało i zapewnia elastyczność kręgosłupa. Rozciąga tylny tułów i szyję
HOW TO
SETS: 4
REST BETWEEN SETS: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 3/5
SWIMMER
DESCRIPTION
Swimming exercise strengthens the muscles on the back of your body. Make sure you keep your glutes engaged during this exercise. Don’t overlift your legs.
HOW TO
SETS: 4
REPEATS: 10-20 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/5
NEGATIVE PUSH-UPS
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 5/5
ARCH BODY HOLD (superman)
DESCRIPTION
This is a very simple position in concept. It will help improve movement and improve the ability to handle weight. Sometimes, the beauty lies in simplicity.
HOW TO
SETS: 3
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
DAY 24: Core/aerobic
These cardio exercises will rev up your heart rate, burn fat, and sculpt your muscles like no other.
EXERCISE 1/5
PLANK WITH ALTERNATING LEG RAISES
DESCRIPTION
A full-body exercise. Aside from strengthening your abs, plank leg lifts help tone your whole body and improve your posture. They help reduce body fat and boost the metabolism.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec each side
EXERCISE 2/5
RUSSIAN TWIST
DESCRIPTION
The Russian twist is a core exercise that targets the muscles of the torso and spinal stabilizers (core muscles, primarily the obliques).
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/5
PLANK JACKS
DESCRIPTION
An exercise that strengthens all core muscles and improves stability. You are training the core muscles to work better and keep you balanced.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 4/5
HOLLOW BODY HOLD
DESCRIPTION
A great exercise! The fundamental core gymnastics exercise for developing mid-line stabilisation. The lower you go, the harder you work your core.
HOW TO
SETS: 2-3
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
EXERCISE 5/5
SIDE PLANK
DESCRIPTION
Planks help tone your shoulders, obliques, and legs from heel to hip. They help reduce body fat and boost your metabolism.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
DAY 25: Lower body
From your butt to your thighs to your calves, this lower-body workout will hit every muscle in your bottom half.
EXERCISE 1/5
HIP THRUST WITH LEG EXTENSION
DESCRIPTION
To no surprise, the hip thrust primarily trains the glutes and has some training benefits for the quads, adductors, and hamstrings as well.
HOW TO
SETS: 3
REPEATS: 10-12
REST BETWEEN SETS: 30 sec
EXERCISE 2/5
WIDE LOW SQUATS - SUMO SQUATS
DESCRIPTION
The sumo squat is a great lower-body strength exercise that emphasizes the muscles of the inner thigh, as well as the glutes, quads, hamstrings, hip flexors, and calves.
HOW TO
SETS: 3
REPEATS: 12-15
REST BETWEEN SETS: 30 sec each leg
EXERCISE 3/5
BACKWARD LUNGES
DESCRIPTION
Backward Lunges is a great version of lunges that focuses on strengthening your glutes, quads, hamstrings and calves.
HOW TO
SETS: 2-3
REPEATS: 8-15
REST BETWEEN SETS: 30 sec each leg
EXERCISE 4/5
HEEL ELEVATED HIP TRUST
DESCRIPTION
This exercise is phenomenal for improving the strength and development of the glutes, and for the overall function and health of the entire body.
HOW TO
SETS: 4
REPEATS: 10-15 sec
REST BETWEEN SETS: 30 sec
EXERCISE 5/5
FROG PUMP
DESCRIPTION
A highly effective glute activation exercise. Essentially, you're shifting the burden almost entirely onto the glutes.
HOW TO
SETS: 3
REPEATS: 10-15 sec
REST BETWEEN SETS: 30 sec
DAY 26:Upper body
A strong upper body is essential for good posture and daily activities - from putting the groceries away to injury prevention and more.
EXERCISE 1/5
PRONE SWIMMER
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 2-5
REPEATS: 10-20
REST BETWEEN SETS: 30 sec
EXERCISE 2/5
PUSH-UP MODIFIED
DESCRIPTION
These challenging push-ups strengthen and build the chest, shoulders, upper back and triceps and indirectly work the core muscles in the abdomen and lower and middle back.
HOW TO
SETS: 3
REPEATS: 5-10
REST BETWEEN SETS: 30 sec
EXERCISE 3/5
LYING BUTTERFLY - "T" POSE i "Y"
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 4/5
BIRD DOG
DESCRIPTION
Be careful not to hyperextend your elbows! Maintaining a slight bend fires up those triceps. Keep the neck long by looking down and a few
HOW TO
SETS: 3
REPEATS: 15
REST BETWEEN SETS: 30 sec
EXERCISE 5/5
LYING BUTTERFLY - "T" POSE
DESCRIPTION
Developing these muscles through strength training will help you avoid shoulder and lower back problems.
HOW TO
SETS: 2-3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
DAY 27: Core/aerobic
A flatter stomach is a very common fitness goal, the unfortunate part is that is impossible to spot reduce fat anywhere on the body. The best way is to combine cardio exercises with strength training.
EXERCISE 1/5
RUSSIAN TWIST
DESCRIPTION
The Russian twist is a core exercise that targets the muscles of the torso and spinal stabilizers (core muscles, primarily the obliques).
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 2/5
LYING HEEL TOUCHES
DESCRIPTION
The alternating heel-touch is a popular exercise that targets the obliques and the rectus abdominis, or the "six-pack" muscles.
HOW TO
SETS: 3
REPEATS: 10-15
REST BETWEEN SETS: 30 sec
EXERCISE 3/5
STRAIGHT ARM PLANK
DESCRIPTION
Your body should form a straight line from your shoulders to your heels. There's other muscles working besides the abs - muscles in the legs, arms, shoulders and back.
HOW TO
SETS: 4
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/5
MOUNTAIN CLIMBER RUNNING
DESCRIPTION
Mountain climbers are a great power move for runners. They ramp up the heart rate, challenge your balance and agility, and get the muscles burning.
HOW TO
SETS: 3
DURATION: 30-60 sec
REST BETWEEN SETS: 30 sec
EXERCISE 5/5
SIDE PLANK HIP LIFT
DESCRIPTION
The side plank creates greater stability for the shoulders, hips, and spine, and allows us to opt-out of our habitual pattern of rounding forward.
HOW TO
SETS: 3
REPEATS: 6-10
REST BETWEEN SETS: 30 sec
DAY 28: Relaxation / Stretching
Stretching is something you know you should be doing. You may think you don't have time for it, don't need it, or don't want to waste your time, but this is probably one of the best ways to end any workout.
EXERCISE 1/6
GREET THE SUN - HEART-OPENER
DESCRIPTION
Make sure you are wearing comfortable clothing and try it barefoot. Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath. Find your center.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 2/6
SINGLE LEG STANCE
DESCRIPTION
Shift your body weight to the standing leg and lift the other ‘free’ leg directly in front of you, as if you're about to take a small step forwards.
HOW TO
SETS: 3
DURATION: 10-20 sec
REST BETWEEN SETS: 30 sec"
EXERCISE 3/6
CAT POSE SIDE STRETCH
DESCRIPTION
This exercise stretches the back torso and neck and softly stimulates and strengthens the abdominal organs.
HOW TO
SETS: 3
DURATION: 30 sec
REST BETWEEN SETS: 30 sec
EXERCISE 4/6
Neck and shoulder stretch
DESCRIPTION
The shoulder is not just a joint on its own; it’s part of the neck, the ribs, the scapula — it’s a complex system.
HOW TO
SETS: 3
DURATION: 10-20 sec
EXERCISE 5/6
LATERAL OVER HEAD STRETCH
DESCRIPTION
Stretching your lats a few times per week can help you gain flexibility, reduce pain, and increase range of motion.
HOW TO
SETS: 3
DURATION: 20 sec
EXERCISE 6/6
CHILD POSE
DESCRIPTION
Child’s Pose is a gentle yoga pose that decreases the stiffness acquired in our day to day life. All postures have a physical shape and an energetic feel.
HOW TO
DURATION: 60 sec or more