Strength 1:02:34 [2]
Warm 10 min
Rope skip 5x30sec
3x10 pushups,situps, squats
Strength 3 sets
pullups X max
calf raises X 15-20 each leg (slow and smooth)
Bench press with dumbbells X 15 reps
Planks X 1-2 minutes- keep stomach tight
Stationary front lunge with back leg up on 8 inch box X 10 each leg
Lawn Mowers X 15 each arm
Russian Twist with Med Ball X 1 min
Lat pull down in front X 15 reps
Hamstring curls on physio ball X 1 min
Body weight squats X 10 reps, keep core firm
Sid Plank with leg lift X 30 sec each side