The document provides a 3 day workout plan that can be done at home. Day 1 focuses on exercises like wall sits, squats with dumbbells, push ups, and planks. Day 2 includes split squats, lateral lunges, single leg deadlifts, and exercises using dumbbells. Day 3 consists of alternative lunges, hip thrusts with bands, push ups, and triceps extensions. Each workout lists the targeted exercises along with number of sets, reps, and rest periods. Stretching is recommended after completing the 3 day routine.
The document provides a 3 day workout plan that can be done at home. Day 1 focuses on exercises like wall sits, squats with dumbbells, push ups, and planks. Day 2 includes split squats, lateral lunges, single leg deadlifts, and exercises using dumbbells. Day 3 consists of alternative lunges, hip thrusts with bands, push ups, and triceps extensions. Each workout lists the targeted exercises along with number of sets, reps, and rest periods. Stretching is recommended after completing the 3 day routine.
The document provides a 3 day workout plan that can be done at home. Day 1 focuses on exercises like wall sits, squats with dumbbells, push ups, and planks. Day 2 includes split squats, lateral lunges, single leg deadlifts, and exercises using dumbbells. Day 3 consists of alternative lunges, hip thrusts with bands, push ups, and triceps extensions. Each workout lists the targeted exercises along with number of sets, reps, and rest periods. Stretching is recommended after completing the 3 day routine.
2. High knee up 45 secunde x 2 https://www.youtube.com/watch?v=oDdkytliOqE 3. Butt Kicks 45 secunde x 2 https://www.youtube.com/watch?v=-dtvAxibgYQ 4. Warm up 2-3 minute.
Ziua 1
Exercises No of sets No. of reps Rest Obs.
Wall sit 4 30”-2 min 30 sec Squats with dumbbell 4 20 1 min Static lunges w/ 4 12 each leg 1 min dumbbell Normal Push up 4 20 1 min Elevated push up 4 20 Shoulder press 4 12 Compound w/dumbbells 1 min set Lateral flys 4 15 Plank 4 1-2 min 1 min Side plank 3 1 min 1 min
Ziua 2
Exercises No of sets No of reps Rest Obs.
Split squats 4 10 each leg 1 min Lateral lunges 4 10 each leg 1 min Single leg deadlift 3 10 each leg 30 sec One hand Dumbbells 3 12-15 each part 1 min row Dumbbells rows 3 20-25 1min TYWA 3 10 each letter 1 min Bird dog 3 10/10 30 sec Mountain climber 3 1 min 30 sec Compound Plank Set Ziua 3
Exercițiu No of series No. of reps Rest Obs.
Alternative lunges 4 20 1 min Hips thrust with 4 10 fiecare picior 1 min bands Side Walk 3 25 30 sec Push ups 4 20 1 min Compound Dumbbells row 15 Set 21 3 7/7/7 1 min Compound Triceps extension 15 Set WORKOUT FROM HOME