Program 1
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
3 | 10 | 12 | |
Body Weight Row |
3 | 10 | ||
Lying Leg Curl (Hamstrings) |
3 | 12 | 18 | |
Seated Dumbbell Shoulder Press |
3 | 10 | 4kgs | Perform standing, squeeze tummy muscles and bum |
Fitball Rollouts (Wheelbarrow) |
3 | 10 |
Program 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
3 | 10 | 10 | |
Push up |
3 | 8-10 | Incline on barbell or bench |
|
Split Squat |
3 | 12 | 4kgs x2 | Front foot elevated |
Lat Pulldown |
3 | 12 | Lev 5 or 30kgs | |
Palov Press Variations |
3 | 10 | 20kgs |