Get Fit
Before Summer

With Anais Zanotti

General Workouts


Four Reasons Your Body is Retaining More Water Than it Needs and How to Fix It

  Have you noticed a daily fluctuation of your weight on the scale that sometimes has you feeling like you wanna pull out your hair? If you have…CALM DOWN…I REPEAT….CALM DOWN…..Its nothing to worry about.. Our body weight fluctuates between +- 4 pounds each and everyday. “What’s causing these fluctuations you wonder?” It’s really simple… read more

Back, Biceps

[warmup type=”upper”] [dex title=”Wide Grip Pull-ups 3 sets of 10 to 15 reps” video=”LsQoKw0TUQ0″] [dex title=”Squat To Row 3 sets of 15 reps” video=”-nYhFs4MAnY”] [break time=”45s”] [dex title=”Hammer Grip Lat Pull Down 3 sets of 12-15 reps” video=”hSS9s-wZHB0″] [dex title=”Bent Over BB Row 3 sets of 12-15 reps” video=”BVOTfftkIgg”] []… read more

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

Pull-Up Progression

[dexmessage title=”LEVEL 1: Beginner”] [dex title=”Australian Pull-ups, hold the negative for 1-2 seconds to build your strength. 4 sets 12-15 Reps” video=”Q4wtlBpg9Sc” type=”” pos=”1″] [dex title=”Reverse Close Grip, and Wide Grip Australian Pull-Ups. Hold the negative 2 seconds to build your strength. 4 sets of 12-15 reps for each grips.” video=”cpnefZFkO6k” type=”” pos=”2″] [dexmessage title=”Level… 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

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