asimalicm

Jan 6th 2019

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yoga

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

exercise for strecth the body

day 1 20 exercises, 1 hr 55 mins

All Fours Quad Stretch	3x8 reps	rest: 60s
Barbell Round the World Shoulder Stretch	3x8 reps	rest: 60s
Assisted Chest Stretch	3x8 reps	rest: 60s
Wall Calf Stretch	3x8 reps	rest: 60s
Calf Stretch with Rope	3x8 reps	rest: 60s
Cat Stretch	3x8 reps	rest: 60s
Bench Leg and Hip Stretch	3x8 reps	rest: 60s
Low Back Chair Stretch	3x8 reps	rest: 60s
Upper Body Chair Stretch	3x8 reps	rest: 60s
Chest and Shoulder Stretch	3x8 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	3x8 reps	rest: 60s
Hip Stretch	3x8 reps	rest: 60s
Double Leg Stretch	3x8 reps	rest: 60s
Dynamic Back Stretch	3x8 reps	rest: 60s
Dynamic Chest Stretch	3x8 reps	rest: 60s
Back Bend	3x8 reps	rest: 60s
Stability Ball Back Stretch	3x8 reps	rest: 60s
Stability Ball Chest Stretch	3x8 reps	rest: 60s
Stability Ball Hip Flexor Stretch	3x8 reps	rest: 60s
Stability Ball Lat Stretch	3x8 reps	rest: 60s

day 2 20 exercises, 1 hr 54 mins

Stability Ball Back Stretch	3x8 reps	rest: 60s
Stability Ball Low Back Stretch	3x8 reps	rest: 60s
Stability Ball Lat Stretch	3x8 reps	rest: 60s
Stability Ball Side-Lying Neck Stretch	3x8 reps	rest: 60s
Stability Ball Hamstring Stretch	3x8 reps	rest: 60s
Stability Ball Neck Flexion	3x8 reps	rest: 60s
Stability Ball Neck Extension	3x8 reps	rest: 60s
Stability Ball Quadricep Stretch	3x8 reps	rest: 60s
Stability Ball Tricep Stretch	3x8 reps	rest: 60s
Stability Ball Side Stretch	3x8 reps	rest: 60s
Stability Ball Standing Hamstring Stretch	3x8 reps	rest: 60s
Stability Ball Half Moon Stretch	3x8 reps	rest: 60s
Band Hamstring Stretch	3x8 reps	rest: 60s
Band Quad Stretch	3x8 reps	rest: 60s
Iron Cross Stretch	3x8 reps	rest: 60s
Kneeling Forearm Stretch	3x8 reps	rest: 60s
Kneeling Lat Stretch	3x8 reps	rest: 60s
Hamstring Stretch	3x8 reps	rest: 60s
Standing Trunk Rotation	3x8 reps	rest: 60s
Bench Quad Stretch (Supine)	3x8 reps	rest: 60s

day 3 20 exercises, 1 hr 54 mins

Side-Lying Quadricep Stretch	3x8 reps	rest: 60s
Overhead Stretch	3x8 reps	rest: 60s
Peroneal Stretch	3x8 reps	rest: 60s
Posterior Tibialis Stretch	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s
Runner's Stretch	3x8 reps	rest: 60s
Band Seated Calf Stretch	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s
Seated Hamstring and Calf Stretch	3x8 reps	rest: 60s
Seated Hamstring Stretch	3x8 reps	rest: 60s
Stability Ball Hamstring Stretch	3x8 reps	rest: 60s
Seated Overhead Stretch	3x8 reps	rest: 60s
Shell Stretch	3x8 reps	rest: 60s
Shoulder Stretch	3x8 reps	rest: 60s
Side-Lying Floor Stretch	3x8 reps	rest: 60s
Seated Trunk Rotation	3x8 reps	rest: 60s
Back Stretch	3x8 reps	rest: 60s
Bicep Stretch	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s
Bench Calf Stretch	3x8 reps	rest: 60s

day 4 14 exercises, 1 hr 21 mins

Standing Hamstring and Calf Stretch	3x8 reps	rest: 60s
Lateral Stretch	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s
Soleus and Achilles Stretch	3x8 reps	rest: 60s
Straddle Stretch	3x8 reps	rest: 60s
Bird Dog	3x8 reps	rest: 60s
Hamstring Stretch (Supine)	3x8 reps	rest: 60s
Stability Ball Hamstring Stretch	3x8 reps	rest: 60s
Tricep Side Stretch	3x8 reps	rest: 60s
Tricep Stretch	3x8 reps	rest: 60s
Upper Back Stretch	3x8 reps	rest: 60s
Upward Stretch	3x8 reps	rest: 60s
Wide Leg Stretch	3x8 reps	rest: 60s
World's Greatest Stretch	3x8 reps	rest: 60s