INTENSITY: Level #1
ENVIRONMENT: home workout
TARGET: full body
PHASE:
- ( ) rehabilitation
- (X) full body
- ( ) isolated
WARM UP
EXERCISE: #1
NAME: Sun Salutation
GOAL: full body, warm up, cardio
REPS: 12 (fast)
WEIGHT: Bodyweight
EXERCISE ↑: #2
NAME: Jumping Jacks
GOAL: full body, warm up, cardio
REPS: 1min
WEIGHT: Bodyweight
EXERCISE ↑: #3
NAME: High Knees
GOAL: full body, warm up, cardio
REPS: 1min, fast
WEIGHT: Bodyweight
EXERCISE ↑: #4
NAME: Lateral Speed Step
GOAL: full body, warm up, cardio
REPS: 1min, fast
WEIGHT: Bodyweight
SHOULDER + ARM
EXERCISE ↑: #5
NAME: Front Raise
GOAL: Shoulder
REPS: 3×15
WEIGHT: 2,5kg
INFO: combine with #11
EXERCISE ↑: #6
NAME: Alternating Shoulder Press
GOAL: Shoulder + Arm
REPS: 3×15
WEIGHT: 2,5kg
EXERCISE ↑: #7
NAME: Lateral Raise
GOAL: Shoulder + Arm + Rotation
REPS: 3×15
WEIGHT: 2,5kg
ABDOMINAL
EXERCISE ↑: #8
NAME: Reverse Crunch
GOAL: Abdominal
REPS: 3×15, slow
WEIGHT: bodyweight
GLUTES & LEGS
EXERCISE ↑: #9
NAME: Box Squad
GOAL: Legs + Glutes
REPS: 3×15, slow
WEIGHT: bodyweight
EXERCISE ↑: #10
NAME: Lunge
GOAL: Legs + Glutes
REPS: 15 / side
WEIGHT: bodyweight
EXERCISE ↑: #11
NAME: Wall Sit
GOAL: Legs
REPS: 1min
WEIGHT: bodyweight
INFO: combine with #5
HIPS
EXERCISE ↑: #12
NAME: Hip Abduction
GOAL: Hip
REPS: 20x / side
WEIGHT: bodyweight
INFO: toes show to front, not to side or diagonal
FINISH
EXERCISE ↑: #13
NAME: Crab 2 Toe
GOAL: functional
REPS: 10x per side
WEIGHT: bodyweight
EXERCISE ↑: #14
NAME: Push Up 2 Toe
GOAL: functional
REPS: 10x per side
WEIGHT: bodyweight