3 Day Home Workout Routine Bodyweight Only Week 1

3 Day Home Workout Routine Bodyweight Only Week 1 This program is a three day split that helps you work on and improve all the major functions of the body so you can be both show and go. if you need information on how to perform these exercises, check out the m&s exercise guide. day 1: upper body. exercise. sets. Superman x 20 seconds. circuit 2. you will need an elevated surface (a couch or chair) to complete the tricep dips. complete four rounds. tricep dips x 10. tricep pushup x 5. circuit 3. if you have space, travel in your bear crawl for 3 meters (10 feet) forward, 3 meters backward. complete four rounds.

3 Day Workout Week Phase 1: weeks 1 through 4, you’ll perform 10 12 reps per set, with 8 10 reps on the final set for each exercise. phase 2: weeks 5 through 8, you’ll perform 8 10 reps per set, with 6 8 reps on the final set for each exercise. phase 3: weeks 9 and 10, you’ll perform 8 10 reps per set, with 6 8 reps on the final set for each exercise. 3 sets x 10 20 reps. notes: alternate the first two exercises for all three days each week i.e. week 2, overhead press is first, bench press second; bent over rows first, pull ups second; deadlifts first, squats second. choose one core exercise to do after each workout session (do 3 4 challenging sets). 2. Equipment needed: none, bodyweight exercises only; workout goal: develop fundamental strength, build lean mass, and improve body composition; best time to work out: any time of the day that suits you the most; plank to follow next: 90 day home workout routine; start your workout with 2 3 minutes of quick warm up. Each workout day consist of 7 – 8 exercises beating the beef tender as h** for maximum muscular growth! be sure to do all exercises in the order as listed. keep the breaks between the sets to a maximum of 2 minutes. do one warm up set before every exercise (40 60% of workout workload).

3 Day Dumbbell And Barbell Full Body Home Workout W Pdf The Fitness Equipment needed: none, bodyweight exercises only; workout goal: develop fundamental strength, build lean mass, and improve body composition; best time to work out: any time of the day that suits you the most; plank to follow next: 90 day home workout routine; start your workout with 2 3 minutes of quick warm up. Each workout day consist of 7 – 8 exercises beating the beef tender as h** for maximum muscular growth! be sure to do all exercises in the order as listed. keep the breaks between the sets to a maximum of 2 minutes. do one warm up set before every exercise (40 60% of workout workload). Lie face up on the floor with knees bent 90 degrees and feet on the floor. squeeze your glutes and bridge your hips to the ceiling. only your shoulders and hips remain on the ground. hold for two seconds and then lower your hips toward the ground without touching. prescription: 10 reps. Please warm up the body with joint mobility or primal move exercises to prepare for your workout. yoga can provide an excellent cross training workout for this programming. week 1, day 1: interval day. rest 1 minute between sets. b. 4 rounds: 1 minute double raised legs. c. 4 rounds:.