Abs:
Plank 1 min and add :15 each time
roman twists
Heel touches
Leg lifts
Legs/Glutes:
Wall sit
Glute bridge
Weighted lunges
Pop squats
Skaters
High jumps
Dead lifts
Plié Squats
Chest/triceps:
Push ups
Body builders
Dips
Tricep kickbacks
Weighted prone fly
Single ArmTricep extensions
Back/biceps:
Curls
Pull-ups!!! Get door frame pull-up bar
Bent over rows
Supermans
Shoulders:
Lateral raise
Front raise &/or front raise with plate
Upright row
Bent over rear delt raises
Seated Shoulder press
Arnold press
Start with 3 sets of 10 for each exercise. Work a different muscle group each day. (Abs every other day on top of whichever muscle group you work.) Once you do three sets comfortably, do 3 sets of 15 then 20. Then move up to 4 sets. Push yourself! DO NOT quit those last two reps just bc they are hard! They are supposed to be hard. Finish Strong! Keep rest to 20-30 seconds.
You can also do circuits. Time yourself for a minute for each exercise then move to the next. Do this in three rounds with a short (1minute max) rest between rounds! You can incorporate 1 of each muscle group in your circuit for full body workout!
Enjoy!!!
