::::::::::::::Push exercises :::::::::: targets chest shoulders and triceps
Pike Pushups : ( for biggners half pike will be good ) 10 reps x 3
pushups : 10 reps x 3
dips : 10 reps x 3
straight bar dips : 10 x 3
triceps extention : 15 x 3
frog stand : 30 sec
::::::::::::Pull exercises ::::::::::::: targets : laps , biceps and upper back
wide Pull ups : 10 x 3
body weight rows : 15 x 3
chinups pull ups : 10 x 3
bicep bar curls : 15 x 3
skin the cat : 5 times
::::::::::::Core Exercise ::::::::::: targets : abs , obligues , lowerback
Butterfly holds : 30 sec x 3 times
hollow body holds : 60 sec x 3 times
superman hold : 60 sec x 3 times
elbow plank hold : 90 sec x 3 times + 10 kg weight on back
leg raiser : 8 reps x 3 times
:::::::::: leg exercise :::::::::::: glutes , hamstreing , quads , lowebacks , calves
pistol squats : 10 x 3 times each leg
body weight deadlift : 10 x 3 times each leg
single leg glute bridge : 10 x 2 times each leg
glute bridge : 10 x 3 times
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