Fitness programme : level I, step 2

LEGS WORKOUT

Link up the sets of chair and lunges without pausing.

For the chair, you have to hold it for between 15 - 30 seconds. For lunges, you must do between 15 and 20 repetitions.

You have to do 4 sets of each exercise

At the end of the 4 sets, you deserve a timeout

Take two minutes and rehydrate!

 

CHAIR - 20 seconds		LUNGES - 15 reps

TRICEPS WORKOUT

Link up sets of dips and push-ups without pausing.

For dips, you must do 15 to 20 repetitions.

For push-ups, you must do 10 to 15 repetitions.

You have two options for push-ups: do them on your knees or on your feet. You have to do 4 sets of each exercise.

At the end of the 4 sets, you deserve a timeout. Take two minutes and rehydrate!

 

DIPS - 15 reps		PUSH-UP - 10 reps

BACK AND GLUTES WORKOUT

Link up sets of dumbbell rows and pelvic lifts without pausing.

For dumbbell rows, you need to do 15 to 20 repetitions. Use light weights (about 2kg) or a bottle of water if you do not have dumbbells at home.

For pelvic lifts you should do sets of 30 seconds or more. The movement should be performed slowly and controlled on the rise and on the descent.

You have to do 4 sets of each exercise.

At the end of the 4 sets, you deserve a timeout. Take two minutes and rehydrate!

 

DUMBBELL ROW - 15 reps		PELVICS LIFT - 30 seconds