Full Body, twice a week
Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching
- Double Squat 3 sets of 12 repetitions
- Push Up, knee supported 3 sets of 12 repetitions
- Bulgarian Split Squat (home) 3 sets of 12 repetitions per side
- push up plank alternating twist supersetted with superman lat pull 3 x 12
- Step Up, alternating (home) / Dumbbell Stepback Lunge (home) 1 set of AMAP
- Back & Forth Plank 2 sets of AMAP (exercise is optional)
Cardio 2 x low intensity / week (check inspiration)
Example:
- walk 45-60min
- jog 20-30 min
