FREQUENCY: 2-3 sessions/week
Alternate between day 1 and 2
It is important to always warm-up before starting your workout session. Perform each exercise for the number of sets and repetitions indicated and follow with 2 minutes of cardio.
Day 1
- Push-up on a ball (or on the floor if you don’t have a ball): 3 x 8-10 repetitions / Rest 1 minute between each set
- Cardio: 2 minutes (ex: bike, treadmill, run, jump rope)
- Bodyweight squats: 3 x 20 repetitions / Rest 1 minute between each set
- Cardio: 2 minutes (ex: bike, treadmill, run, jump rope)
- Abdominal crunches: 3 x 20 repetitions / Rest 1 minute between each set
- Cardio: 2 minutes (ex: bike, treadmill, run, jump rope)
- Floor hip thrust: 3 x 15 repetitions / Rest 1 minute between each set
- Cardio: 2 minutes (ex: bike, treadmill, run, jump rope)
Day 2
- Split squats: 3 x 10 repetitions per leg / Rest 1 minute between each set
- Cardio: 2 minutes (ex: bike, treadmill, run, jump rope)
- Burpees: 3 x 15 repetitions / Rest 1 minute between each set
- Cardio: 2 minutes (ex: bike, treadmill, run, jump rope)
- Abdominal plank: 3 x 45 seconds / Rest 1 minute between each set
- Cardio: 2 minutes (ex: bike, treadmill, run, jump rope)
- Donkey kicks: 3 x 10 repetitions per leg / Rest 1 minute between each set
- Cardio: 2 minutes (ex: bike, treadmill, run, jump rope)
