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NOTHING WORTH DOING IS EASY, YOU CAN DO IT!
GENERAL LIFT NOTES:
-ALWAYS STRETCH AFTER WORKING OUT!
-Slow and controlled on all exercises
DAY 1 NOTES:
-10 reps in each set for the bridge
-When on the step machine you want to be at a speed that you are hard of breathing but can complete the full 15 minutes. Finishing the full amount of time is more important.
-For added difficulty, hold dumbells when performing squats, lunges, and calf raises
DAY 2 NOTES:
-Dips can be performed on any ledge
-Pushups can be performed
Prisoner Squat
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3x10 reps |
rest: 60s
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Bodyweight Lunge
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3x10 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Bodyweight Single-Leg Calf Raise
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3x10 reps |
rest: 60s
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Sit-Up
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3x10 reps |
rest: 60s
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Step Machine
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1x0 reps • 15m |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Single-Leg Bench Dip
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3x10 reps |
rest: 60s
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Dumbbell Alternating Press
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3x10 reps |
rest: 60s
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Push-Up
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3x10 reps |
rest: 60s
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Leg Pull-In
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3x10 reps |
rest: 60s
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Elliptical Training
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1x0 reps • 15m |
rest: 60s
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Walking
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1x0 reps • 10m |
rest: 60s
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Treadmill Running
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1x0 reps • 25m |
rest: 60s
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Walking
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1x0 reps • 10m |
rest: 60s
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