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Program

Beginner’sGuide

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Beginner's Guide2 MB
Nutrition Guide2 MB
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Table of Contents

Week 1

MONDAY- LEGS

banded squat jump
lateral squat walks
sumo squat
reverse lunge kickback

TUESDAY- ABS

Commando plank
plank walks
flutter kicks
pike holds

WEDNESDAY -REST DAY

THURSDAY- UPPER BODY

Superman's
Decline Push up
Shoulder taps
Tricep dips

FRIDAY- REST DAY

SATURDAY- HIIT

Jack floor touch
rotating jacks
high knee hops
crossover twists

SUNDAY REST DAY

Week 2

MONDAY- LEGS

Reverse Lunges
DB Squats
Single Leg RDL
DB glute bridge

TUESDAY- ABS

Plank raises
V-sit raises
Plank rocks
Russian Twists

WEDNESDAY- REST DAY

THURSDAY- UPPER BODY

Tricep extension
Modified push up
Front shoulder raise
Dips

FRIDAY- REST DAY

SATURDAY- HIIT

Skater lunges
DB Squat swings
High knee front kicks
Mountain climbers

SUNDAY REST DAY

Week 3

MONDAY – LEGS

Lateral lunge sumo squat
Chair squats
Deficit lunge
Lunge pulses

TUESDAY- ABS

Side oblique crunch
Side plank hold
Squat front kicks
Reverse crunch

WEDNESDAY- REST DAY

THURSDAY- UPPER BODY

Bicep curl
One arm raise
Shoulder press
Back row

FRIDAY- REST DAY

SATURDAY- HIIT

Cross Squat
Core slider knee tuck
High knee
Skips

Table of Contents

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