Total Body Workout for 3 days a week. Cardio Workout for 2 days a week
Warm Up: 5-10 Minutes of low impact cardio. Elliptical Trainer, Stationary Bike, Treadmill
Body Part Exercise Sets Reps Weight Rest
Legs Air Squats 4 25 see below 60 s
Chest Push Up Hold 4 30 second hold see below 60 s
Shoulder Overhead Holds 4 30 second hold see below 60 s
Back Assisted Pull Up 4 12-15 see below 60 s
Triceps Assisted Dips 4 12-15 see below 60 s
Biceps Barbell Hold 4 30 second hold see below 60 s
The weight used will vary on muscle exhaustion. By the time 12 reps is reached, your muscle should start to fatigue. If by the 15 rep the set was completed with ease the weight needs to be increased.
Air Squats: Using bodyweight only. Keep knees behind toes when coming to bottom of motion.
Push Up Hold: Ready self in push up position. Come half way down and hold.
Overhead Hold: Stand with dumbbell overhead and hold movement.
Assisted Pull Up : Kneel on bench with hands on overhead handles. Lift body up. Chin should finish at handles. Repeat movement.
Close Grip Bench: Kneel on bench with hands at side grip handles. Lower body while hinging at elbows. Repeat movement.
Biceps: Standing with feet shoulder width apart. Elbows stay close to rib cage. Bring barbell up halfway and hold.