Categories
Exercises

Daily Workouts

From Everywhere

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Some workout program schedules

Mon work

Tues rest

Wed work

Thur rest

Fri work

Sat rest

Sun work

Monday thirty minutes full body

Tuesday thirty to sixty minutes cardio

Wednesday thirty minutes full body

Thursday thirty minutes full body

Friday thirty to sixty minutes cardio

Saturday thirty minutes full body

Sunday thirty to sixty minutes cardio

Walk fifteen minutes

Walk thirty minutes

Walk forty-five minutes

Walk one hour

10 push ups

10 close grip push ups

10 wide grip push ups

10 reverse crunches

10 sit ups

10 crunches

10 cross crunches

30 sec elbow plank

As many sets as you want/can

Rest up to 2 minutes


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Categories
Exercises

JUMP ROPE

cardio

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Categories
Exercises

ARMS

Two to four days per week

Three to five exercises

Two to four sets

Eight to fifteen reps

Standing barbell curls

Seated dumbbell concentrated curls

Standing dumbbell alternating curls

Standing alternating dumbbell cross curls

Standing close grip barbell curls

Standing dumbbell alternating hammer curls

Standing one weight plate curls

Standing b

skull crushers

3×12

hammer curls

3×12

bicep curls

3×12

triceps pushdowns

3×12

triceps extensions

3×12

cable curls

3×12

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preacher curls

spider curls

standing barbell curl wide grip

incline curl

concentration curl

standing barbell curl narrow grip

lift more weight over time

use dumbbells & barbells

use compound exercises

decline press machine

4×12

push-ups

4×10

neutral grip incline press

3x4x6

chest fly machine

3×10

cable curl

3×10,8,6,4,2

rope cable curls

3×20

Pro Keds

ARM DAY

FIFTEEN PUSH-UPS

FIFTEEN PUSH-UPS

THIRTY PUNCHES

THIRTY OVERHEAD PUNCHES

THIRTY PUNCHES

Categories
Exercises

ABS

decline leg raises & scissors

3×15

v-sit bicycles

3×20 secs

incline boxing sit-ups

3×20

pilates 100

2×100

alternating leg raises

3×20

tuck ins to leg extensions

3×12

alternating toe touches

3×12

hollow hold

3×15

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Categories
Exercises

Before Bed