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routine

a guest Jun 20th, 2019 79 Never
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  1. Everyday except Wednesday and Saturday
  2. *All 1 set each*
  3.  
  4.     30 min jog
  5.    
  6.     15 reps of bench press (85lbs/38.5kg)
  7.     15 reps of bicep curls each arm (20lbs/9kg)
  8.     15 reps of forearm curls each arm (20lbs/9kg)
  9.     15 reps of standing overhead dumbell press each shoulder (20lbs/9kg)
  10.     20 reps of side bends each side (20lbs/9kg)
  11.     10 reps of knuckle push-ups
  12.  
  13.     12 reps of Jackknife sit-ups
  14.     18 reps of bicycle crunches each side
  15.     18 reps of crunches
  16.     18 reps of Russian twists each side
  17.     12 reps of leg raises
  18.     12 reps of reverse crunches
  19.     18 reps of flutter kicks each side
  20.     1 min of plank (might change it to "long lever posterior tilt plank" for 30 sec)
  21.     18 reps of sit ups
  22.     30 sec of side bridge each side
  23.     15 reps of ab wheels
  24.  
  25.     22 reps of mountain climbers each leg
  26.     10 reps of burpees
  27.     12 reps of tuck jump
  28.     15 reps of squats
  29.     12 reps of jump squats
  30.     12 reps of single leg glute bridge
  31.     12 reps of step up each leg
  32.     18 reps of walking lunges each leg
  33.     18 reps of straight leg kickback each leg
  34.     10 reps of lunges each leg
  35.     10 reps of hip thrust
  36.     1 min of wall sit
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