Day 1: Upper Body Workout

Always start the workout with a warm up and finish with a cool down
to prevent injury!
1. Warm Up
2. .HIIT - High Intensity Interval Training
Step Up To Balance
Kettlebell Swing
Burpees
Do two sets of each exercise. 30 seconds exercise and 10 seconds rest. Rest for up to 60 seconds and repeat the second time.
You heart rate should be at 75-80% of your maximum.
Maximum heart rate is 220 minus age. 220-62=158. So you heart rate should be between 118 to 126.
Do exercises 3-18 as a circuit. Complete one set, rest up to 1-3 minutes then move to the second set. Rest 1-3 minutes again and do one more set.
3. Box Push-Ups
Do 2 sets 10 reps each. The goal is to eventually be able to do them from the floor with a good form.
4. Chest Fly
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps,
increase the weights.
5. Scull Crushers
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps,
increase the weights.
6. Arm Extensions
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps,
increase the weights.
7. Bench Press
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps,
add 2.5-5 lbs plates on each side.
8. Reversed Fly
Do 3 sets of 10 reps. Use light weights.
9. Cobra On A Bench
Do 3 sets of 10 reps. Use light weights.
Make sure the thumbs are pointing up.
10. Military Shoulder Press
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps,
increase the weights.
11. Sited Triceps Extension
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps,
increase the weights.
12. Preacher Bicep Curl One Arm
Do 3 sets of 10-12 reps each arm. You can fold a towel underneath the elbow. Once you are able to perform 12 reps, increase the weight.
13. Bend Over One Arm Row
Do 3 sets of 8-10 reps each side. Once you are able to perform 10 reps, increase the weight.
14. Bend Over Tricep Extension
Do 3 sets of 10 reps each side. Once you are able to perform 10 reps, increase the weight. Make sure you are engaging the core and not moving your body, only the arm is moving.
15. Frontal Lifts
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps, increase the weight. Make sure you are engaging the core and not arching the back, only the arms are moving.
16. Lateral Lifts
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps,
increase the weight.
17. Frontal Row
Do 3 sets of 10-12 reps. Once you are able to perform 12 reps,
increase the weight.
18. Assisted Pull-Ups
Do 2 sets of as many reps as you can
For this exercise you will need thick resistance band.
You need to secure the band around the top of the barbell rack by making a loop and pulling the band through the loop.
Then you will need to step on a bench, insert your foot into the bottom of the band and cross your other ankle on the top to prevent the band from sliding.
The grip on a bar should be slightly wider than the shoulders. Pack your shoulder blades on the back and once you ready, step of the bench. The band will support you.
Engage your core and pull yourself up, so your chin is touching the bar. Slowly lower down.
Do as many reps as you can.
If you can't do this exercise, substitute with Lat Pull-down (see bellow).
Lat Pull Down (if unable to perform assisted Pull-Ups)
Do 3 sets of 10-12 reps with slow tempo.
Once you are able to perform 12 reps, increase the weight.
19. Cool Down
Very important to cool down and stretch after every workout to prevent injuries as well as to roll the tight muscles with foam roller
before and after each workout.
SMR (Self Myofascial Release) With Foam Roller

Day 2: Core And Lower Body

Always start the workout with a warm up and finish with a cool down to prevent injury!
1. Warm Up
2. .HIIT - High Intensity Interval Training
Step Up To Balance
Kettlebell Swing
Burpees
Do two sets of each exercise. 30 seconds exercise and 10 seconds rest. Rest for up to 60 seconds and repeat the second time.
You heart rate should be at 75-80% of your maximum.
Maximum heart rate is 220 minus age. 220-62=158. So you heart rate should be between 118 to 126
3. Leg Lifts Into Jackknife
Do 2 sets of 10 reps. If you have back or neck injury,
do not lift your pelvis of the bench, just perform the leg lifts!
4. Abdominal Crunches
Aim for 10 reps 2 sets. Once able to do 10 reps, lift the bench higher.
5. Diagonal Abdominal Crunches
Aim for 5 reps each side, 2 sets.
6. Back Extension Exercise
Do 10-12 reps 3 sets.
7.Barbell Squats
Do 10 reps 3 sets with just a bar, with a good form.
Once able to do 10 reps, start adding 2.5-5lbs plates on each side.
8. Romanian Dead Lift
Do 10 reps 3 sets with a good form.
Once able to complete 10 reps, increase the weight.
9. Hip Thrusts
Do 10 reps 3 sets with a good form.
Once able to complete 10 reps, increase the weight.
10. Reversed Lunges
Do 8 reps each side, 3 sets.
11. Side Lunges With A Kettlebell
Do 8 reps each side, 3 sets.
12. Hack Squats
Do 10-12 reps 3 sets. Once able to complete 12 reps, increase the weight.
13. Leg Press
Do 10-12 reps 3 sets. Once able to complete 12 reps, increase the weight.
14. Cool Down
Very important to cool down and stretch after every workout
to prevent injuries as well as to roll the tight muscles with foam roller
before and after each workout. (See below)
SMR (Self Myofascial Release) With Foam Roller