Get Fit
Before Summer

With Anais Zanotti

Daily Workouts


Calisthenics

[warmup type=”upper”] [dex title=”Plank Jack, Box Jumps, Mountain Climber 3 sets of 30 secs” video=”GTpAWRGK2NA” type=”” pos=”1″] [dex title=”Next Level Push-ups 3 sets of 30 secs” video=”UI7a2z2sY1I” type=”” pos=”2″] [break time=”1m”] [dexmessage title=”Round 1 Performed 3x [dex title=”Parallel Grip Pull-Ups 15x” video=”YsukTVt5UjI” type=”” pos=”1″] [dex title=”Dips to L-Sit 15x” video=”nJCJeH3DZS0″ type=”” pos=”2″] [dex title=”Hanging Corner… read more

Shoulders

[warmup type=”upper”] [dex title=”Half Burpee 4 Sets, (45 seconds) ” video=”CVyAeIonum8″ type=”” pos=””] [dex title=”Mountain Climbers 4 Sets, (45 Seconds)” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”Plank 4 Sets (45 seconds) ” video=”4RvYhOEeRNE” type=”” pos=””] [break time=”1m”] [dexmessage title=”4 SETS OF EACH SUPERSET”] [dex title=”DB Alternating Seated Arnold Press 12 to 15 reps ” video=”26vGDVxO1Ts” type=”” pos=””]… read more

Legs (Glutes, Hamstrings, Adductors)

[warmup type=”lower”] [dex title=”Stability BallCurl Dropset 4 sets of 15-20 reps” video=”szyEzxyf9HA” type=”” pos=”1″] [dex title=”Stiff Leg DB Deadlift 4 sets of 12 to reps” video=”JWT3t2L2pYA” type=”” pos=”2″] [break time=”1m”] [dex title=”BB Good Morning 4 sets of 12- 15 reps” video=”9CnD1-uxuYw” type=”” pos=”1″] [dex title=”Pulse Sumo Squat 4 sets of 15 reps” video=”XUO7CUuoYCM” type=”” pos=”2″]… read more

Chest, Triceps, and Core

[warmup type=”upper”] [dexmessage title=”Perform each Round 3x, 1 min rest in between rounds”] [dex title=”Barbell Reverse Grip Push-ups 3 sets of 10 Reps” video=”lci5SzYY0h8″ type=”” pos=””] [dex title=”Dips on bench, 3 sets of 10″ video=”p_PsWHuz31o” type=”” pos=””] [dex title=”Decline Push-ups, 3 sets of 10″ video=”ao5WhyosPMA” type=”” pos=””] [dex title=”Plank Hold, 30 seconds” video=”4RvYhOEeRNE” type=”” pos=””]… read more

Back & Biceps

[warmup type=”upper”] [dex title=”Wide Grip Pull-ups 3 sets of 10x” video=”LsQoKw0TUQ0″ type=”” pos=”1″] [dex title=”Reverse Grip Pull-ups 3 sets of 10x” video=”7gay9Io_1HI” type=”” pos=”2″] [break time=”1m”] [dex title=”Wide Grips Lat Pulldown 3 sets of 15,12,10 reps” video=”RIjeQ-uZkwM” type=”” pos=”1″] [dex title=”Reverse Grip Seated Row 3 sets of 15-12-10 reps” video=”2E7JQKBZNqQ” type=”” pos=”2″] [break time=”1m”] [dex… read more

Legs (Glutes, Quads, Abductors)

[warmup type=”lower”] [dex title=”Walking Lunges 4 rounds” video=”uO9scVLeU6g” type=”” pos=””] [break time=”1m”] [dex title=”Stability Ball Dropset 4 sets of 10-12 with weight then till failure. Squeeze the glutes each time.” video=”yV5jQiTXzDc” type=”” pos=”1″] [dex title=”Back Squat 4 sets of 10-12 reps” video=”wUltz2o_sA0″ type=”” pos=”2″] [break time=”1m”] [dex title=”Leg Press Wide-Stance 4 dropset of 20-15-12-10″ video=”Zt2dSAToh3k”… read more

Shoulders

[warmup type=”upper”] [dexmessage title=”Performed each 3x, 1min rest in between rounds.”] [dex title=”Burpee Broad Jump 3 rounds” video=”l9k2RnXDxVw” type=”” pos=”1″] [dex title=”Pike Push-Ups 10x” video=”QLxZmIWp4l0″ type=”” pos=”2″] [dex title=”Plank Tap 45 secs” video=”tLJkYlWFzJE” type=”” pos=”3″] [break time=”1m”] [dex title=”Alternating DB Overhead Press, 4 sets, Pronated Grip 3 sets of 15,12,10 reps” video=”RUoTdo3ImEE” type=”” pos=”1″] [dex… read more

Legs (Glutes, Hamstrings, Adductors)

[warmup type=”lower”] [dex title=”Band Mobility Kick Back 2 Sets 12x on each legs” video=”ASaxYA4MPk8″ type=”” pos=””] [dexmessage title=”Round 1 Performed 4x”] [dex title=”Stability Ball Leg Curl 12-15 Reps” video=”esjMNp1ynGg” type=”” pos=”1″] [dex title=”KB Deadlift 12-15 Reps” video=”LldhGbj5_0Q” type=”” pos=”2″] [break time=”1m”] [dexmessage title=”Round 2 Performed 4x”] [dex title=”Leg Press Wide Stance 20-15-12-10 Reps” video=”tYoC5OIx23s” type=””… read more

Chest, Triceps, and Core

[warmup type=”upper”] [dexmessage title=”3 ROUNDS OF EACH”] [dex title=”Mountain Climber 30 Seconds” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”In and Out Planks 30 Seconds” video=”CKEg3n4i4u4″ type=”” pos=””] [break time=”1m”] [dex title=”Incline Push-Ups, 3 sets of 12-15 reps” video=”xtQjDRKrhzI” type=”” pos=””] [dex title=”Dips On Bench, 3 sets of 10-15 reps” video=”p_PsWHuz31o” type=”” pos=””] [break time=”1m”] [dex title=”Alternating DB… read more

Back, Biceps, and Core

[warmup type=”upper”] [dexmessage title=”Perform 3 Sets of 10 -12 Reps, Hold the Isometrics for 2 seconds on the last one.”] [dex title=”Wide grip Pull-Ups” video=”zRZsDXuujN4″ type=”” pos=””] [dex title=”Hammer Grip Pull-Ups ” video=”uhhbUcRrwJE” type=”” pos=””] [break time=”1m”] [dexmessage title=”Superset of 4 Sets of 12-15 Reps”] [dex title=”Lat Pull Down Hammer Grip or Handle Grip 12-15… read more

Legs (Glutes, Hips, Abductors)

[warmup type=”lower”] [dex title=”MOBILITY: Band Lateral Raise 2 Sets of 12″ video=”v1g20iPva_s” type=”” pos=””] [dexmessage title=”Round 1 Performed 4x”] [dex title=”Hip-Thrust 15-12-10-8 Reps” video=”98AcL1x7HF8″ type=”” pos=”1″] [dex title=”Jefferson, Bulgarian Split Squat 10-12 Reps” video=”AW1jC-BXvqk” type=”” pos=”2″] [break time=”1m”] [dexmessage title=”Round 2 Performed 4x”] [dex title=”Bar Overhead Sumo Squat 10-12 Reps” video=”esM7m8LQbUY” type=”” pos=”1″] [dex title=”Sumo… read more

Calisthenics (Full Body)

[dexmessage title=”Round 1 Performed 3x”] [dex title=”Mountain Climber 30 sec” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”In and Out Plank 30 sec” video=”CKEg3n4i4u4″ type=”” pos=””] [dex title=”Side To Side Plank 30 sec” video=”G0fHojKF21Q” type=”” pos=””] [break time=”1m”] [dexmessage title=”Round 2 Performed 3x”][dex title=”Pull Ups Wide grip 10x” video=”LsQoKw0TUQ0″ type=”” pos=””] [dex title=”Reverse Grip Pull-Ups 10x” video=”7gay9Io_1HI” type=””… read more

Legs (Glutes, Hamstrings, Adductors)

[warmup type=”lower”] [dex title=”Walking Lunges Kick Back 3 Rounds” video=”NCvtgsCaix0″ type=”” pos=””]” type=”” pos=”1″] [break time=”1m”] [dex title=”Knee Squat With Band 4 Sets of 12-15 Reps” video=”v29yVf1hYaI” type=”” pos=””]” type=”” pos=”1″] [dex title=”Reverse Kick Back Extension 4 Sets of 15 Reps” video=”5kWQ65RiuX4″ type=”” pos=””]” type=”” pos=”2″] [break time=”1m”] [dex title=”Walking Cable Squat Until Failure 3… read more

Back and Biceps

[warmup type=”upper”] [dex title=”Australian Pull-Ups, Reverse Grip 3 sets 10 to 15 reps ” video=”Q4wtlBpg9Sc” type=”” pos=””] [dex title=”V Lat Pull Down 3 sets 12 to 15 reps” video=”o-zG3ar1nJc” type=”” pos=””] [break time=”1m”] [dex title=”Low Pulley Row 4 Sets of 15 reps” video=”PQ4xTh-a3Ss” type=”” pos=””] [dex title=”Standing Lat Push Down 4 Sets of 15 reps”… read more

Chest and Triceps

[warmup type=”upper”] [break time=”1m”] [dexmessage title=”Round 1 Performed 3x”] [dex title=”In And Out Plank 45 seconds” video=”CKEg3n4i4u4″ type=”” pos=””] [dex title=”Knuckle Push-Ups 45 seconds ” video=”0EDP6zxZoWo” type=”” pos=””] [dex title=”Plank 45 seconds ” video=”4RvYhOEeRNE” type=”” pos=””] [dex title=”Side To Side Plank 45 seconds ” video=”G0fHojKF21Q” type=”” pos=””] [break time=”1m”] [dexmessage title=”Round 2 Performed 4x”] [dex… read more

Legs (Glutes, Quads, Abductors)

[warmup type=”lower”] [dex title=”Stability Ball Hip-Trust until failure, 4 Sets” video=”yV5jQiTXzDc” type=”” pos=”1″] [dex title=”Back Squat 4 Sets of 10-12 Reps” video=”wUltz2o_sA0″ type=”” pos=”2″] [break time=”1m”] [dex title=”Leg Press Wide Stance 4 Sets of 20-15-12-10 Reps” video=”Zt2dSAToh3k” type=”” pos=”1″] [dex title=”Bulgarian Lunges 4 Sets of 10-12 Reps” video=”yi_ZLi2EZdY” type=”” pos=”2″] [break time=”1m”] [dex title=”Leg Extension… read more

Shoulders and Core

[warmup type=”upper”] [dexmessage title=”3 ROUNDS OF EACH”][dex title=”Mountain Climbers (45 Seconds)” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”Side to Side Plank (45 Seconds)” video=”G0fHojKF21Q” type=”” pos=””] [dex title=”Plank Tap ( 30 Seconds)” video=”tLJkYlWFzJE” type=”” pos=””] [break time=”1m”] [dex title=”Seated Shoulder Press Dropset, 4 Sets to failure” video=”KSRQz1hCo04″ type=”” pos=””] [dex title=”KB Lateral Raises, 4 Sets of 12-15… read more

Calisthenics

[dexmessage title=”Round 1 PERFORM 3X”][dex title=”Half Burpee, 30 secs” video=”CVyAeIonum8″ type=”” pos=”1″] [dex title=”Plank Knee Tap, 45 secs” video=”OvC_QuPAIFI” type=”” pos=”2″] [dex title=”Jump Squat and Lunges Overhead Press, 45 secs” video=”ZJsLjJIIITU” type=”” pos=”3″] [break time=”1″][dexmessage title=”Round 2 Perform 3x”][dex title=”Reverse Grip Spider Push-Ups 10-12 Reps” video=”wUWadaPdGiI” type=”” pos=”1″] [dex title=”Bulgarian Lunges 12 on each legs”… read more

Legs (Glutes, Hamstrings, Adductors)

[warmup type=”lower”] [dex title=”Ball Hip-Thrust Dropset 4 sets of 12-15 reps” video=”5mzc7wQ_fgo” type=”” pos=”1″] [dex title=”Back Squat 4 sets 12,10,8,6 reps” video=”wUltz2o_sA0″ type=”” pos=”2″] [break time=”1m”] [dex title=”Stiff Leg Deadlift 4 Sets of 15,12,10,8 Reps” video=”400wrY7Swr0″ type=”” pos=”1″] [dex title=”Single Leg KB Deadlift 4 Sets of 12-15 Reps” video=”QyasMXiSp8I” type=”” pos=”2″] [break time=”1m”] [dex title=”Jefferson… read more

Chest and Triceps

[warmup type=”upper”] [dex title=”Bosu Ball Push-ups 4 Sets of 15x” video=”o_yobaG949o” type=”” pos=”1″] [dex title=”Bench Dips 4 Sets of 45 seconds” video=”p_PsWHuz31o” type=”” pos=”2″] [dex title=”Plank Tap 4 Sets of 45 secs” video=”tLJkYlWFzJE” type=”” pos=”3″] [break time=”1m”] [dex title=”Incline BB Chest Press 3 sets of 10-12 reps” video=”0BGh4kKTnVg” type=”” pos=”1″] [dex title=”KB Incline Chest Fly… read more

Shoulders and Core

[warmup type=”upper”] [dex title=”Half Burpee 4 Sets, (45 seconds) ” video=”CVyAeIonum8″ type=”” pos=””] [dex title=”Mountain Climbers 4 Sets, (45 Seconds)” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”Plank 4 Sets (45 seconds) ” video=”4RvYhOEeRNE” type=”” pos=””] [break time=”1m”] [dexmessage title=”4 SETS OF EACH SUPERSET”] [dex title=”DB Alternate Seated Arnold Press 12 to 15 reps ” video=”26vGDVxO1Ts” type=”” pos=””]… read more

Legs (Glutes, Quads, Abductors)

[warmup type=”lower”] [dex title=”BB Hip-Trust 4 Sets of 15-12-10-10 Reps” video=”qJZy6E6WJfk” type=”” pos=”1″] [dex title=”DB Sumo Deadlift 4 Sets of 12-15 Reps” video=”Az-OzkWDDbA” type=”” pos=”2″] [break time=”1m”] [dex title=”Vertical Smith Machine Press 4 Sets of 15-12-10-8 Reps” video=”jMK5f1e_xm8″ type=”” pos=”1″] [dex title=”Goblet Squat 4 Sets of 15-12-10-10 Reps” video=”FaKiAPxWujc” type=”” pos=”2″] [break time=”1m”] [dex title=”Stationary… read more

Back, Biceps, and Core

[warmup type=”upper”] [dex title=”Wide grip Pull-Ups 3 Sets of 10x” video=”zRZsDXuujN4″ type=”” pos=””] [dex title=”Hammer Grip Pull-Ups 3 Sets of 10x” video=”uhhbUcRrwJE” type=”” pos=””] [break time=”1m”] [dex title=”Lat Pull Down Hammer Grip 4 Sets of 12-15 Reps” video=”hSS9s-wZHB0″ type=”” pos=””] [dex title=”Seated Row Wide Grip 4 Sets of 12-15 Reps” video=”CLrXv37RAfg” type=”” pos=””] [break time=”1m”]… read more

Shredded Abs – 6 Pack

[dexmessage title=”Round 1 Perform x3″][dex title=”Decline Sit Up 25 reps ” video=”syAdtAaUMVo” type=”” pos=””] [dex title=”Decline Russian Twist 25 reps” video=”jSwJJ3QC_Ac” type=”” pos=””] [break time=”45s”] [dexmessage title=”Round 2 Performed 3x”][dex title=”Ball Pass Abs Killer 25 reps” video=”un0ssJu3SC8″ type=”” pos=””] [dex title=”V-Ups Hold Side Crunch 20 reps each legs ” video=”rSNKiPwQ6Ps” type=”” pos=””] [dex title=”Plank 45… read more

Legs (Glutes, Hamstrings, Adductors)

[warmup type=”lower”] [dex title=”Knee jump box 4 Sets of 10x” video=”N9dyw04F0No” type=”” pos=”1″] [dex title=”Hip Extension 4 Sets of 12-15 Reps” video=”3bpmPslGkjM” type=”” pos=”2″] [break time=”1m”] [dex title=”Stiff Leg Deadlift 4 Sets of 10-12 Reps” video=”M9IturUlIGg” type=”” pos=”1″] [dex title=”Jefferson Lunges 4 Sets of 10-12 Reps” video=”rDXl11-KCVM” type=”” pos=”2″] [break time=”1m”] [dex title=”Leg Press Wide… read more

Chest, Triceps, and Core

[warmup type=”upper”] [dex title=”Plank Jacks, Mountain Climbers, Burpees Overhead Press , 10 of each, 3 Sets” video=”DRReC_eJi-E” type=”” pos=””] [dex title=”Bosu Ball Push-Ups 3 Sets of 12-15 Reps” video=”o_yobaG949o” type=”” pos=””] [dex title=”Bench Dips 3 Sets of 15 Reps ” video=”p_PsWHuz31o” type=”” pos=””] [break time=”1m”] [dex title=”Reverse Grip, Flat Bench Chest Press 3 Sets of… read more

Back & Biceps

[warmup type=”upper”] [dex title=”Wide Grip Pull-up, 4 sets of 10″ video=”zRZsDXuujN4″ type=”” pos=””] [dex title=”Plank DB Bicep Curl, 4 Sets of 10-12 Reps” video=”-_0WjjWjR7A” type=”” pos=””] [break time=”1m”] [dex title=”Lat Pull Down 3 Sets of 15-12-10 reps ” video=”KICYE6FIOM0″ type=”” pos=””] [dex title=”Reverse Grip Seated Row 3 Sets of 15-12-10 reps” video=”2E7JQKBZNqQ” type=”” pos=””] [break… read more

Legs (Glutes, Quads, Abductors)

[warmup type=”lower”] [dex title=”Walking Lunges 3 Rounds” video=”WZt-YtWq_TY” type=”” pos=”1″] [dex title=”Side Band Walking 3 Rounds” video=”WXFMCV6MHQE” type=”” pos=”2″] [break time=”1m”] [dex title=”Sumo Deadlift to Squat, 4 Sets of 12-15 Reps” video=”WyEuKlqaHVw” type=”” pos=”1″] [dex title=”BB Front Stationary Lunges, 4 Sets of 12 Reps” video=”ryBMluoQVlM” type=”” pos=”2″] [break time=”1m”] [dex title=”Back Squat 4 Sets of… read more

Shoulders and Core

[warmup type=”upper”] [dexmessage title=”Perform x2″] [dex title=”Up and Down Plank (45 Seconds)” video=”_nbyYY6Ggac” type=”” pos=””] [dex title=”Mountain Climbers (45 Seconds)” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”Pike Push ups ( Until failure )” video=”QLxZmIWp4l0″ type=”” pos=””] [break time=”1m”] [dex title=”Seated Shoulder Press, Alternating Arm Dropset to failure” video=”KSRQz1hCo04″ type=”” pos=””] [dex title=”KB Lateral Raises 4 Sets of… read more

Calisthenics (Full Body)

[dex title=”Half Burpee 30 secs” video=”CVyAeIonum8″ type=”” pos=”1″] [dex title=”Australian Pull-Ups, Reverse and Close Grip 15x” video=”cpnefZFkO6k” type=”” pos=”2″] [dex title=”Bench Dips 15x” video=”p_PsWHuz31o” type=”” pos=”3″] [break time=”1m”] [dexmessage title=”Round 2 Performed 3x”] [dex title=”Jump Squat and Lunges Overhead Press 15x” video=”dkTWkef-qqI” type=”” pos=”1″] [dex title=”Wall Mountain Climber Plank Tap 45 secs” video=”1QEvvSjHeKE” type=”” pos=”2″]… read more

Legs (Glutes, Hamstrings, Adductors)

[warmup type=”lower”] [dex title=”Glute Activation with Band 2x each legs” video=”DAIrueEbqTQ” type=”” pos=””] [dex title=”Stability Ball Curl Dropset 4 sets of 12-15 Reps” video=”szyEzxyf9HA” type=”” pos=”1″] [dex title=”Reverse Hack Squat 4 sets of 10-12 Reps” video=”e342qAQxLDA” type=”” pos=”2″] [dex title=”Good Morning 12-15 Reps” video=”9CnD1-uxuYw” type=”” pos=”3″] [break time=”1m”] [dex title=”Jefferson, Bulgarian Split Squat 4 sets… read more

Chest, Triceps, and Core

[warmup type=”upper”] [dex title=”Plank jacks 30 secs” video=”rRdjpWvtvLw” type=”” pos=””] [dex title=”In and Out Planks, 30 secs” video=”CKEg3n4i4u4″ type=”” pos=””] [break time=”1m”] [dex title=”Diamond Push-ups, 3 sets of 15 -20 reps” video=”mdKLxxbB4TQ” type=”” pos=””] [dex title=”Dips On Bench, 3 sets of 15-20 reps” video=”p_PsWHuz31o” type=”” pos=””] [break time=”1m”] [dex title=”BB Incline Bench Press, 4 sets… read more

Back, Biceps, and Core

[warmup type=”upper”] [break time=”1m”] [dex title=”Wide Grip Pull-Ups 4 sets of 10″ video=”zRZsDXuujN4″ type=”” pos=””] [break time=”1m”] [dex title=”Wide Grip Lat Pull Down 3 sets of 15-12-12 reps” video=”RIjeQ-uZkwM” type=”” pos=””] [dex title=”Bent Over Barbell Row 3 sets of 12-15 reps” video=”BVOTfftkIgg” type=”” pos=””] [break time=”1m”] [dex title=”Kneeling Single-Arm Lat Pulldown, 3 sets of 12-15… read more

Legs (Glutes, Quads, Abductors)

[warmup type=”lower”] [dex title=”Hip- Thrust 5 sets of 12-15 Reps” video=”98AcL1x7HF8″ type=”” pos=”1″] [dex title=”Back Squat 5 sets of 15-12-10-8-6 Reps” video=”wUltz2o_sA0″ type=”” pos=”2″] [break time=”1m”] [dex title=”Leg Press Wide Stance 4 sets of 15-12-12-10 Reps” video=”Zt2dSAToh3k” type=”” pos=”1″] [dex title=”Stationary Lunges 4 sets of 10-12 Reps” video=”8EP7CJjGUuc” type=”” pos=”2″] [break time=”1m”] [dex title=”Sumo Deadlift… read more

Shoulders

[warmup type=”upper”] [break time=”1m”] [dex title=”Half Burpee, 15 reps” video=”CVyAeIonum8″ type=”” pos=””] [dex title=”Plank Tap, 30 secs” video=”tLJkYlWFzJE” type=”” pos=””] [dex title=”Plank Jacks, 30 secs” video=”rRdjpWvtvLw” type=”” pos=””] [dex title=”Plank Hold, 30 secs” video=”4RvYhOEeRNE” type=”” pos=””] [break time=”1m”] [dex title=”Lateral Raise Rotation, 4 sets of 12-15 reps” video=”UnRPFUDQJQ8″ type=”” pos=””] [dex title=”Single Arm KB Overhead… read more

Calisthenics (Full Body)

[warmup type=”lower”] [dexmessage title=”Round 1 Performed 4x”] [dex title=”Walking Lunges Kick Back ” video=”NCvtgsCaix0″ type=”” pos=””] [dex title=”Burpee Broad Jump ” video=”l9k2RnXDxVw” type=”” pos=””] [break time=”1m”] [dexmessage title=”Round 2 Performed 4x”] [dex title=”Bulgarian Split Squat 12x” video=”TMd59N3G4OA” type=”” pos=””] [dex title=”Jump Box 10x” video=”_Yu8RfC7AeQ” type=”” pos=””] [break time=”1m”] [dexmessage title=”Round 3 Performed 4x”] [dex title=”Incline… read more

Core

[dexmessage title=”Round 1 Performed 3x”][dex title=”Half Burpee, 3 sets of 12x” video=”CVyAeIonum8″ type=”” pos=”1″] [dex title=”Wall Plank Donkey Kick 3 sets of 15 each side” video=”g1scC7g0sk4″ type=”” pos=”2″] [dex title=”Box Jump 3 sets of 10x” video=”L2ISWQpRRLg” type=”” pos=”3″] [break time=”1m”] [dexmessage title=”Round 2 Performed 3x”] [dex title=”Stability Ball Decline Push-Ups leg sweepers 15x each side”… read more

Legs (Glutes, Hamstrings, Adductors)

[warmup type=”lower”] [dex title=”Hip-Thrust Dropset, 4 sets of 20-15-12-10 Reps” video=”qJZy6E6WJfk” type=”” pos=”1″] [dex title=”Single Leg Press Sumo Stance 4 sets of 12-15 Reps” video=”r6NKo6GJcFY” type=”” pos=”2″] [break time=”1m”] [dex title=”Stability Ball Leg Curl 4 sets of 15 Reps” video=”1zeKNNTunjc” type=”” pos=”1″] [dex title=”Stiff Leg Deadlift 4 sets of 15-12-10-8 Reps” video=”400wrY7Swr0″ type=”” pos=”2″] [break… read more

Chest and Triceps

[warmup type=”upper”] [break time=”1m”] [dex title=”Incline Push-Ups 3 sets of 15-20 reps” video=”xtQjDRKrhzI” type=”” pos=””] [dex title=”Bench Dips, 3 sets 15 reps” video=”p_PsWHuz31o” type=”” pos=””] [dex title=”Decline Push-Ups, 3 sets of 12-15 reps” video=”ao5WhyosPMA” type=”” pos=””] [break time=”1m”] [dex title=”Reverse Grip Flat Bench 4 sets of 10 to 15 reps” video=”BZ4JZKWXymM” type=”” pos=””] [dex title=”Alternate… read more

Back, Biceps, and Core

[warmup type=”upper”] [break time=”1m”] [dex title=”Wide Grip Pull-Ups 3 sets of 5 Reps” video=”zRZsDXuujN4″ type=”” pos=””] [dex title=”Reverse Grip Pull-ups 3 sets of 5 reps” video=”iiFu1Zz44WI” type=”” pos=””] [dex title=”Parallel Grip Pull-Ups 3 sets of 5 reps” video=”iMyNWiSVkMw” type=”” pos=””] [break time=”1m”] [dex title=”V-Lat Pull Down 4 sets of 12 to 15 reps” video=”o-zG3ar1nJc” type=””… read more

Legs (Glutes, Quads, Abductors)

[warmup type=”lower”] [dex title=”Lateral Walk With Band 4 rounds” video=”WXFMCV6MHQE” type=”” pos=””] [dex title=”Hip-Thrust Dropset 3 sets of 12x with weight, 10x bodyweight” video=”5mzc7wQ_fgo” type=”” pos=”1″] [dex title=”Wide-Stance Hack Squat 3 sets of 15-12-12-10 Reps” video=”5Vt5CBlWJ9Y” type=”” pos=”2″] [break time=”1m”] [dex title=”Sumo Deadlift 4 sets of 10-12 Reps” video=”tIzA-5hXruQ” type=”” pos=”1″] [dex title=”Bulgarian Split Squat… read more

Shoulders

[warmup type=”upper”] [dexmessage title=”Perform 3 rounds of each”] [dex title=”Spider-Man Core Push-ups, 10 to 12 reps” video=”BLcauN0zrGc” type=”” pos=””] [dex title=”In and Out Planks, ( 30 seconds )” video=”CKEg3n4i4u4″ type=”” pos=””] [dex title=”Mountain Climber, ( 30 seconds )” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”Side To Side Plank ( 30 seconds )” video=”G0fHojKF21Q” type=”” pos=””] [dex title=”Plank… read more

ABS #getshredded

[dexmessage title=”Round 1 Perform x3″] [dex title=”Swiss Ball Hanging Leg Raises 15 reps” video=”G0cNqIokCxo” type=”” pos=””] [dex title=”Hanging Corner Raises 10 – 15 reps each side” video=”zzKWYzXKCoo” type=”” pos=””] [break time=”45s”] [dexmessage title=”Round 2 Performed 3x”] [dex title=”Mountain Climber 45 seconds” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”Plank 30 seconds” video=”4RvYhOEeRNE” type=”” pos=””] [dex title=”Side To Side… read more

Legs (Glutes, Hamstrings, Adductors)

[warmup type=”lower”] [dex title=”Band Mobility Kick Back 12x each legs” video=”ASaxYA4MPk8″ type=”” pos=””] [dex title=”Stability Ball Leg Curl 3 sets of 12- 15 Reps” video=”esjMNp1ynGg” type=”” pos=”1″] [dex title=”KB Deadlift, 3 sets of 15 Reps” video=”LldhGbj5_0Q” type=”” pos=”2″] [break time=1m”] [dex title=”Decline Bench DB Leg Curl, 4 sets of 12-15 Reps” video=”W2x89lDSJWw” type=”” pos=”1″] [dex… read more

Chest, Triceps, and Core

[warmup type=”upper”] [dex title=”Burpees To Stand, 3 sets of 15 reps” video=”dF0ZmiuQhVM” type=”” pos=””] [dex title=”Next Level Pushups, Plank Jacks, 3 sets of 12 reps” video=”UI7a2z2sY1I” type=”” pos=””] [break time=”1″] [dex title=”Incline Push-Ups, 3 sets of 15-20 reps” video=”xtQjDRKrhzI” type=”” pos=””] [dex title=”Dips On Bench, 3 sets of 15-20 reps” video=”p_PsWHuz31o” type=”” pos=””] [break time=”1″]… read more

Back & Biceps

[warmup type=”upper”] [dex title=”Australian Pull-ups, Reverse and close Grip, 3 sets of 15 reps” video=”cpnefZFkO6k” type=”” pos=””] [break time=1m”] [dex title=”Wide grip Pull-Ups, 3 sets of 10 reps” video=”zRZsDXuujN4″ type=”” pos=””] [break time=1m”] [dex title=”Hammer Grip Lat Pull Downs, 3 sets of 12-15 reps” video=”hSS9s-wZHB0″ type=”” pos=””] [dex title=”Standing Cable Reverse Grip Row , 3… read more

Legs (Glutes, Quads, Abductors)

[warmup type=”lower”] [dex title=”Band lateral Mobility 12x Each Legs” video=”v1g20iPva_s” type=”” pos=””] [break time=”1m”] [dex title=”Abductor Machine, 4 sets of 20-15-15-12 Reps” video=”c3Gv5PKuAqM” type=”” pos=”1″] [dex title=”Ball Hip-Thrust Dropset 20-15 Reps” video=”5mzc7wQ_fgo” type=”” pos=”2″] [break time=”1m”] [dex title=”Back Squat, 6 sets of 20-15-12-10-8-6 Reps” video=”wUltz2o_sA0″ type=”” pos=”1″] [dex title=”DB Sumo Deadlift, 6 sets of 12-15… read more

Shoulders and Core

[warmup type=”upper”] [dex title=”Plank Jacks(3), Box Jumps(1), Mountain Climber(12), 3 sets of 45 seconds” video=”GTpAWRGK2NA” type=”” pos=”1″] [dex title=”Plank Wall Knee Tap, 3 sets of 45 seconds” video=”OvC_QuPAIFI” type=”” pos=”2″] [break time=”1m”] [dex title=”Biceps Curl to Reverse Grip Shoulder Press, 3 sets of 12-15 reps” video=”ZwjmvLPwGCQ” type=”” pos=”1″] [dex title=”Single Arm DB Lateral Raises, 3… read more

Calisthenics

[warmup type=”upper”] [dexmessage title=”Round 1 Perform 3x”] [dex title=”Burpee Board Jump, 3 rounds” video=”l9k2RnXDxVw” type=”” pos=”1″] [dex title=”Knuckle Push-Ups, 20-30 reps” video=”0EDP6zxZoWo” type=”” pos=”2″] [break time=”1m”] [dexmessage title=”Round 2 Performed 3x”] [dex title=”L-Sit Chin up, 10 reps” video=”WxNPxs-NosE” type=”” pos=”1″] [dex title=”Spiderman Push-Ups, 15 reps” video=”BLcauN0zrGc” type=”” pos=”2″] [dex title=”Reverse Grip Pull-Ups, 10 reps” video=”7gay9Io_1HI”… read more

ABS V2

[dexmessage title=”Round 1 Perform x3″] [dex title=”Swiss Ball Hanging Leg Raises 15 reps” video=”G0cNqIokCxo” type=”” pos=””] [dex title=”Hanging Corner Raises 10 – 15 reps each side” video=”zzKWYzXKCoo” type=”” pos=””] [break time=”45s”] [dexmessage title=”ROUND 2 Performed 3x”] [dex title=”Mountain Climber 45 seconds” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”Plank 30 seconds” video=”4RvYhOEeRNE” type=”” pos=””] [dex title=”Side To Side… read more

Calisthenics

[dex title=”WARM-UP: DYNAMIC STRETCH” video=”x_VV-YvYSyY” type=”” pos=””] [dexmessage title=”ROUND 1 Performed 3x”] [dex title=”Burpee Broad Jump 3 rounds” video=”l9k2RnXDxVw” type=”” pos=””] [dex title=”Stability Ball Decline Push-Ups, 12 reps” video=”ne3raV0KIaQ” type=”” pos=””] [break time=”1m”] [dexmessage title=”ROUND 2 Performed 3x”] [dex title=”Wide Grip Pull-Ups, 10 reps” video=”LsQoKw0TUQ0″ type=”” pos=””] [dex title=”Dips 12-15 reps” video=”xNZlAtZYE4E” type=”” pos=””] [break… read more

Friday :: Shoulders

[dex title=”Upper Dynamic Warm-up” video=”x_VV-YvYSyY” type=”” pos=””] [dexmessage title=”Perform 3 rounds of each”] [dex title=”Spider-Man Core Push-ups, 10 to 12 reps” video=”BLcauN0zrGc” type=”” pos=””] [dex title=”In and Out Planks, ( 30 seconds )” video=”CKEg3n4i4u4″ type=”” pos=””] [dex title=”Mountain Climber, ( 30 seconds )” video=”WgaPpthdGcY” type=”” pos=””] [dex title=”Side To Side Plank ( 30 seconds )”… read more

Thursday :: Legs: Glutes, Quads, Abductor

[dex title=”WARM-UP: DYNAMIC STRETCH” video=”k4QXRX_rQmA” type=”” pos=””] [dex title=”Lateral Walk With Band 4 rounds” video=”WXFMCV6MHQE” type=”” pos=””] [dex title=”Hip-Thrust Dropset 3 sets of 12x with weight, 10x bodyweight” video=”5mzc7wQ_fgo” type=”” pos=”1″] [dex title=”Wide-Stance Hack Squat 3 sets of 15-12-12-10 Reps” video=”5Vt5CBlWJ9Y” type=”” pos=”1″] [break time=”1m”] [dex title=”Sumo Deadlift 4 sets of 10-12 Reps” video=”tIzA-5hXruQ” type=””… read more

Wednesday :: Back, Biceps, & Core

[dex title=”WARM-UP: Dynamic Stretch” video=”x_VV-YvYSyY” type=”” pos=””] [dex title=”Wide Grip Pull-Ups 3 sets of 5 Reps” video=”zRZsDXuujN4″ type=”” pos=””] [dex title=”Reverse Grip Pull-ups 3 sets of 5 reps” video=”iiFu1Zz44WI” type=”” pos=””] [dex title=”Parallel Grip Pull-Ups 3 sets of 5 reps” video=”iMyNWiSVkMw” type=”” pos=””] [dex title=”V-Lat Pull Down 4 sets of 12 to 15 reps” video=”o-zG3ar1nJc”… read more

Tuesday :: Chest and Triceps M1

[dex title=”WARM-UP: Upper Dynamic Stretch” video=”x_VV-YvYSyY” type=”” pos=””] [break time=”1m”] [dex title=”Incline Push-Ups 3 sets of 15-20 reps” video=”xtQjDRKrhzI” type=”” pos=””] [dex title=”Bench Dips, 3 sets 15 reps” video=”p_PsWHuz31o” type=”” pos=””] [dex title=”Decline Push-Ups, 3 sets of 12-15 reps” video=”ao5WhyosPMA” type=”” pos=””] [break time=”1m”] [dex title=”Reverse Grip Flat Bench 4 sets of 10 to 15… read more

Monday: Glutes, Hamstrings, Adductors

[dex title=”Lower Body Dynamic Stretch” video=”k4QXRX_rQmA” type=”warmup” pos=””] [dex title=”Hip-Thrust Dropset, 4 sets of 20-15-12-10 Reps” video=”qJZy6E6WJfk” type=”” pos=”1″] [dex title=”Single Leg Press Sumo Stance 4 sets of 12-15 Reps” video=”r6NKo6GJcFY” type=”” pos=”2″] [break time=”1m”] [dex title=”Stability Ball Leg Curl 4 sets of 15 Reps” video=”1zeKNNTunjc” type=”” pos=””] [dex title=”Stiff Leg Deadlift 4 sets of… read more