Week 1, Day 1

Exercise no. 1

Three Triceps Extension

Work your glutes and core while tightening the backs of your upper arms.

Reps: 10, on each leg, 3 Sets
Exercise no. 2

Back Lunge With Overhead Press

This moves challenges your balance to fire up your core immediately! Plus it tones your shoulders and your back side!

Reps: 10, each leg, 2 Sets
Exercise no. 3

Asymmetrical Push-Up

The different hand positions work different muscles in the chest and arms. Do try to catch a little air as you move your hands from side to side to work toward a plyometric push-up.

10 Reps, 2 Sets
Exercise no. 4

Deadlift With Back Row

The benefits of back rows are so profound that it is believed they should be integral to every lifter’s training.

15 Reps and 2 Sets
Exercise no. 5

Swiss Ball Back Extension

Swiss Ball Back Extension is both relaxing and motivating.

Reps: Beginner 8 / Intermediate 10 / Advanced 12
Exercise no. 6

Split Squat With Bicep Curls

Shape your arms and glutes in one move with this classic combination — it’s always a killer!

10 Reps on Each Side, 3 Sets
bodyparts worked
ABDOMINALS
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GLUTES
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HAMSTRINGS
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QUADS & OBLIQUES
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SHOULDERS
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workout goals
full body
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bodyweight
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fat burning
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