Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Step two risers high. Walk over pushups (1 minute)
Step four risers high. Side to side hops (1 minute)
straddle 30 sec each leg. Tap ups 30 sec each leg.
Reptile (hands on step) 1 minute
plank - feet on bench. arms on two stability balls (squeezing them together) 1 minute 30 seconds
20 ball hand offs
Repeat from beginning
plank on 3 bosu balls. feet on round side and each arm on one bosu pushed together. 1 min 30 seconds
Last sequence: Plank Rows and Rotations
two benches spread apart your body length. feet on one bench and forearms on the other bench. With a kettlebell (weight according to your strength) I did it with a 20lb. 45 second of one arm rows and then switch arms never breaking your plank.
Immediately into 15 rotations each side with a lighter kettlebell. I did this with 10lbs. (still in your plank) Make sure your moving thru full range of motion.
Repeat for two sets of each
Your core has now been raped! haha