1) Stepmill: 5 mins level 6, 10 mins level 12 2) Leg extensions 5×20 (45 seconds between sets) 3) Barbell squats– 2×10– 4×6 (pause squats, 4 count at bottom) 3)– Leg press 20 reps– Calf raise on leg press 20 reps(5 sets) 4)– Heavy box stepups 10 reps each leg– Heavy straight leg deadlifts 10 reps(4 sets) 5)– Straight bar […]
1)– Standing BODYWEIGHT squats for 60 seconds– Stability ball crunches for 60 seconds– Lunges alternating each leg for 60 seconds(4 sets) 2)– With one foot on a chair behind you and other foot out in front, doing a single leg squat for 45 seconds each leg– Lying on your back with stability ball between ankles do leg lifts for 30 […]
1)20 BURPEES20 JUMPING JACKSON ALL FOURS 20 MOUNTAIN CLIMBERS20 JUMPING JACKS(5 SETS) 2)20 JUMP SQUATS (LAND WITH LEGS SLIGHTLY BENT, NOT STRAIT, WILL HURT KNEES)HIGH KNEES (RUNNING IN PLACE 40 STEPS)40 BODYWEIGHT SQUATSHIGH KNEES 40 STEPS(5 SETS)
1) -30 Standing squats -15 pushups -15 curls using dumbells or stretchy bands (4 sets) no rest 2) -15 lunges in place EACH leg -25 chair dips -20 shoulder presses with dumbells (4 sets) no rest 3) -15 chair stepups each leg with dumbells in each hand -15 dumbell or stretchy band lateral raises -15 hammer curls with dumbells (4 […]
Part 1-Dumbell shoulder press 10 reps-Lateral raise 12 reps-Assisted chinup 12 reps(4 sets) Part 2-Dumbell row 12 reps each arm-Arnold press 10 reps-Dumbell front raise 10 reps each arm(4 sets) Part 3-Seated close grip cable row 12 reps-Wide grip pulldown 10 reps-Lower back extensions 15 reps(4 sets)
Part 1: -Leg press 10 reps -Lunges 10 reps each leg – Standing Calf raises 15 reps (4 sets) Part 2 -Barbell squats 10 reps -Leg extensions 15 reps -Seated calf raise 15 reps (4 sets) Part 3 -Bench stepups 10 each leg -Leg curls 10 reps -Split squat on smith machine 10 reps each leg (4 sets)
