Weekly routine: Lower Body, Upper Body
Day 1: Lower Body
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Band Squat / Goblet Squat (home) 3 sets of 10-12 repetitions
- Dumbbell Stepback Lunge (home) 3 sets of 12 repetitions in total
- Squat, close stance (home) / Dumbbell Squat, close stance 3 sets of 12 repetitions
- Band Stiff Legged Deadlift supersetted with Band Hamstring Curl 3 sets of 15-20 repetitions
- Toe Jump 1 set of 2 minutes
- Back & Forth Plank 2 sets of AMAP
Day 2: Upper Body
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Push Up, knee supported / Home Push Up 3 sets of 12 repetitions
- Dumbbell Row, single arm, standing 3 sets of 10 repetitions per side
- Band Overhead Press 3 sets of 12 repetitions
- Band Superman Lat Pull supersetted with Dumbbell Row & Pull 3 sets of 10 repetitions
- Band Lateral Raise 2 sets of AMAP
- Leg Raise 2 sets of AMAP
PS: Your program is suitable for 2-4 workouts per week. Your goal is to do 2 workouts per week. If you really want to train more, and you know that you can stay consistent with having more sessions per week, feel free to add more workout days to your routine (check FAQ to know how to arrange your workouts)
Example:
If you want to train 3-4 days a week:
Day 1: Lower Body
Day 2: Upper Body
Day 3: Lower Body
Day 4: Upper Body
