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Screwluz' ramp up routine
General
Beginner
Body
Plan Details
The Screwluz' ramp up routine routine by screwloose2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is designed to ramp up a person no from no exercise to lifting without hurting themselves. No equipment is needed for this routine. It should be used for about a month before adding a series of lifts.
Routine detail
Mon
So, we begin
Est. 74 min
14 exercises
90/90 Hamstring Stretch
3 Sets x 10 Reps
Jumping jacks
3 Sets
forward bend, toe touch
3 Sets
Arm Circles
3 Sets x 10 Reps
Push-Up
4 Sets x 15 Reps
Bodyweight Side Lunge
4 Sets x 15 Reps
Mountain Climber
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Prisoner Squat
4 Sets x 10 Reps
Superman
4 Sets
Cobra
3 Sets
Downward Facing Dog
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Wed
Day 2: Halfway there
Est. 73 min
14 exercises
90/90 Hamstring Stretch
3 Sets x 10 Reps
Jumping jacks
3 Sets
forward bend, toe touch
3 Sets
Arm Circles
3 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Bodyweight Walking Lunge
4 Sets x 15 Reps
Plank
4 Sets
Air Bike
4 Sets x 15 Reps
Prisoner Squat
4 Sets x 10 Reps
Superman
4 Sets
Cobra
3 Sets
Downward Facing Dog
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Fri
Day 3: The end is near
Est. 70 min
14 exercises
90/90 Hamstring Stretch
3 Sets x 10 Reps
Jumping jacks
3 Sets
forward bend, toe touch
3 Sets
Arm Circles
3 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Bridge
4 Sets
Mountain Climber
4 Sets x 15 Reps
Side Bridge
3 Sets
Prisoner Squat
4 Sets x 10 Reps
Superman
4 Sets
Cobra
3 Sets
Downward Facing Dog
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Sat
Day 4: Yoga or stretch
Est. 0 min
0 exercises
This day is empty
