WEEK 1
DAY 1 : STRENGTH
WHAT DO YOU NEED?
1 Dumbbell (6 - 8 KG) 2 Dumbbells (8 KG)
Yoga Mat
Timer (you can use your phone)
EXERCISE
WEIGHT GUIDE
SETS
REST TIME/SET
8/8 Single Arm Row
8/8 Single Arm Floor Press
6 - 8 KG
6 - 8 KG
3
90 secs
8 Goblet Squat Hold 3 secs
6 - 8 KG
8/8 Split Stance Romanian Deadlifts
8 KG x 2
3
90 secs
8/8 Plank Pull Throughs
8/8 Russian Twists
6 KG
6 KG
3
No Rest
10 secs
DAY 2 : CONDITIONING
WHAT DO YOU NEED?
1 Dumbbell (4 KG)
2 Dumbell (6 KG)
Yoga Mat
Circuit Timer
Today's workout is a 15- minute circuit training. You will perform 5 exercises below for 4 rounds with one minute rest each round.
1. Half-Kneeling Woodchop Right
4 KG x 1
30 secs
10 secs
10 secs
10 secs
30 secs
2. Half-Kneeling Woodchop Left
4 KG x 1
30 secs
Bodyweight
30 secs
5. Skaters
Bodyweight
30 secs
-repeat 4 rounds-
EXERCISE
WEIGHT GUIDE
WORK TIME
REST
Warm Up : Day 2
Week 1 : Day 2
DAY 3 : STRENGTH
WHAT DO YOU NEED?
2 Dumbbell (4 KG, 6 KG, 8 KG)
Yoga Mat
Timer (you can use your phone)
EXERCISE
WEIGHT GUIDE
SETS
REST TIME/SET
10 Tricep Extensions
4 KG x 2
8 KG x 2
4 KG x 2
3
90 secs
Warm Up : Day 3
8/8 Bulgarian Split Squats
6 KG x 1
Bodyweight
10/10 Fire Hydrants
Bodyweight
3
90 secs
Bodyweight
20 Toe Touches
Bodyweight
Bodyweight
3
No Rest
