Screwluz' ramp up routine
Shared By : screwloose2
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 191

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Description

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.

Monday So, we begin
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

90 90 Hamstring 90 90 Hamstring 30 sec 10 3 Progress Chart

Upper Legs

Jumping jacks 30 sec - 3 Progress Chart

Back

forward bend, toe touch 30 sec - 3 Progress Chart

Shoulders

Arm Circles Arm Circles 30 sec 10 3 Progress Chart

Chest

Push Up Push Up 30 sec 15 4 Progress Chart

Upper Legs

Bodyweight Side Lunge Bodyweight Side Lunge 30 sec 15 4 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 30 sec 15 4 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 30 sec 15 4 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 30 sec 10 4 Progress Chart

Back

Superman Superman 30 sec - 4 Progress Chart

Abs

Cobra Cobra 30 sec 8 3 Progress Chart

Abs

Downward Facing Dog Downward Facing Dog 30 sec - 3 Progress Chart

Glutes

One Knee to Chest One Knee to Chest 30 sec 8 3 Progress Chart

Glutes

Iron Cross Stretch Iron Cross Stretch 30 sec - 3 Progress Chart
Wednesday Day 2: Halfway there
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

90 90 Hamstring 90 90 Hamstring 30 sec 10 3 Progress Chart

Upper Legs

Jumping jacks 30 sec - 3 Progress Chart

Back

forward bend, toe touch 30 sec - 3 Progress Chart

Shoulders

Arm Circles Arm Circles 30 sec 10 3 Progress Chart

Chest

Close Hand Pushup Close Hand Pushup 30 sec 10 4 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 30 sec 15 4 Progress Chart

Abs

Plank Plank 30 sec - 4 Progress Chart

Abs

Air Bike Air Bike 30 sec 15 4 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 30 sec 10 4 Progress Chart

Back

Superman Superman 30 sec - 4 Progress Chart

Abs

Cobra Cobra 30 sec 8 3 Progress Chart

Abs

Downward Facing Dog Downward Facing Dog 30 sec - 3 Progress Chart

Glutes

One Knee to Chest One Knee to Chest 30 sec 8 3 Progress Chart

Glutes

Iron Cross Stretch Iron Cross Stretch 30 sec - 3 Progress Chart
Friday Day 3: The end is near
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

90 90 Hamstring 90 90 Hamstring 30 sec 10 3 Progress Chart

Upper Legs

Jumping jacks 30 sec - 3 Progress Chart

Back

forward bend, toe touch 30 sec - 3 Progress Chart

Shoulders

Arm Circles Arm Circles 30 sec 10 3 Progress Chart

Chest

Push Up Push Up 30 sec 10 4 Progress Chart

Glutes

Bridge Bridge 30 sec - 4 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 30 sec 15 4 Progress Chart

Abs

Side Bridge Side Bridge 30 sec - 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 30 sec 10 4 Progress Chart

Back

Superman Superman 30 sec - 4 Progress Chart

Abs

Cobra Cobra 30 sec 8 3 Progress Chart

Abs

Downward Facing Dog Downward Facing Dog 30 sec - 3 Progress Chart

Glutes

One Knee to Chest One Knee to Chest 30 sec 8 3 Progress Chart

Glutes

Iron Cross Stretch Iron Cross Stretch 30 sec - 3 Progress Chart
Saturday Day 4: Yoga or stretch