MONDAY Bear Crawls Mopping Climbing Side Lunges

5x (8 reps) wall 10x 10x (3 reps)

WEDNESDAY Kettle bell
Hiking Roman Sit & reach
Swing 10x
Deadlift 10x 10x ( 3 sets)
FRIDAY Burpees Stationary
Glute Toe Touch
10x (5 reps) Bike 10min
SATURDAY Bridge 10x 8x (2 sets)
Marching Kettle bell
Wall Calf stretch
3 mins crush curl
pushups 8x (3 sets)
10x (5 sets)
10x (5 sets)

EXERCISE PLAN FRITZ MARTIN HE-1

WEEK 1 CARDIO MUSCULAR MUSCULAR FLEXIBILITY
ENDURANCE ENDURANCE STRENGTH
TUESDAY Single leg Curl ups Reverse Back
Stand 3 10x (5 sets) lunge 10x stretch 10x
THURSDAY mins (5 sets) (5 sets)
Mountain
Biceps curl Seated
FRIDAY Arm Circles climbers
10x (5 sets) hamstring
10x (5 sets) 10x (5 sets)
SATURDAY Leg raise Overhead Standing
Air jump
10x (5 sets) press 10x (5 side stretch
rope 10x
sets)
Plank 10x Standing
Supine Chest press
(5 sets) squad
snow angels 10x (5 sets)
stretch
10x (5 sets)

WEEK 2 CARDIO MUSCULAR MUSCULAR FLEXIBILITY

ENDURANCE ENDURANCE STRENGTH
 MONDAY Squat jumps Benchpress Dips Lizard pose
10x (5 sets) 3x (5 sets) 10x (5 sets) 10x (5 sets)
WEDNESDAY
Stair Climb Knee Power kicks Wide fold
FRIDAY 10x (5 sets) pushups 10x (5 sets) 10x (5 sets)
Lateral 10x (3 sets)
Standing Low lunge
SATURDAY shuffles 10x Cable rows
squats 10x twist 10x (5
(5 sets) 10x (3sets)
(5 sets) (sets)
Trunk Abdominal Vertical
Puppy pose
rotation Crunches jumps
10x (5 sets)
10x (5sets) 10x (5 sets) 10x (5 sets)

WEEK 3 CARDIO MUSCULAR MUSCULAR FLEXIBILITY

ENDURANCE ENDURANCE STRENGTH
 WEEK 4 CARDIO MUSCULAR MUSCULAR FLEXIBILITY
ENDURANCE ENDURANCE STRENGTH
TUESDAY Inchworms Chin ups Russian Wide
10x (5 sets) 10x (3 sets)Twist 10x straddle
THURSDAY (5 sets) 10x (5 sets)
Screamer Air rowing
Scorpion Side bends
FRIDAY lunges 10x 10x (3 sets)
10x (5 sets) 10x (5 sets)
(5 sets)
Static holds
SATURDAY Kickboxing 10x (3 sets) Back Shoulder
10x (5 sets) extension rolls 10x (5
Cycling 10x (5 sets) sets)
Walking
(10-20km) Pushups Head rolls
5 mins
10x (4 sets) 10x (5 sets)