Full body
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Dumbbell Incline Press |
3 | 10 | 6kgs | |
Deadlift |
3 | 12 | 10kgs | Using kettlebell |
Body Weight Row |
3 | 8-10 | Tabletop row |
|
Split Squat |
3 | 12 | 2x5kgs | Front foot elevated |
Barbell Shoulder Press |
3 | 10 | 5kgs | Single arm using dumbell |
Fitball Rollouts (Wheelbarrow) |
3 | 10 |
Full body
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Box Squat |
3 | 12 | 12 | Goblet squat with kettlebell |
Lat Pulldown |
3 | 10 | 20kgs | |
Lying Leg Curl (Hamstrings) |
3 | 12 | 17kgs | |
Overhead Tricep Extension |
3 | 10 | 20kgs | |
Bridge and Variations |
3 | 15 | ||
Commando |
3 | 8 | DEADBUGS |