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Build Plan
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d954304c-94fc-457a-b390-64135a623eac
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Squat
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Squat to Press
Legs shoulders width apart, squat with dumbbells going towards your feet, bend your elbows on the way up, push the arms above the head when the legs are straight.
Step Up, Alternating
Step up on the step wit Right leg, then up with Left,
Step Down with Right, then Left
Up with Left, then Right
Down with Left, then Right
Head up, make sure the whole foot is on the step.
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A | Warm Up | Run on the Spot | 30 s 3 sets | bw | 1 | WEEK 1 | d954304c-94fc-457a-b390-64135a623eac | |
B | Warm Up | Backward Lunge | 30 s 3 set interchanging with run on spot | bw | 1 | WEEK 1 | d954304c-94fc-457a-b390-64135a623eac | |
C | Main Work | Squat to Press | 12 | 2 kg | 1 | WEEK 1 | d954304c-94fc-457a-b390-64135a623eac | |
D | Main Work | Lateral Raises, Bosu | 12 | 2 kg 3 sets | 1 | WEEK 1 | d954304c-94fc-457a-b390-64135a623eac | |
E | Main Work | Bicep Curl | 12 x 3 | 2kg | 1 | WEEK 1 | d954304c-94fc-457a-b390-64135a623eac | |
F | Main Work | Press Up, Incline | 12 | bw | 1 | WEEK 1 | d954304c-94fc-457a-b390-64135a623eac | |
G | Main Work | Plank, Knee to Elbow on step | 20 (10 each leg) | bw | 1 | WEEK 1 | d954304c-94fc-457a-b390-64135a623eac |
Build Meal Plan
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Tuna and pasta bake
Calories protein
Chicken Breasts
Calories Protien
Food 1
Calories: 222kcal Protein: 20g Carbs: 157g Fats: 19g
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