Check for Part1 and Part2 before reading this.
Here a basic routine is given based upon Exercise mentioned in previous post.
Do not forget to do proper Warm up before starting. Here is a good warmup routine courtesy Lauren Fitness.
Best Warmup Ever from Lauren B on Vimeo.
Routine:
Workout A
1. Warmup
2. Knee Dominant.
3. Horizontal Push.
4. Horizontal Pull.
5. GPP
6. Streching.
Workout B
1. Warmup
2. Hip Dominant.
3. Vertical Push.
4. Vertical Pull.
5. GPP (Diffrent from one used in Workout A)
6. Streching.
Reps and Sets:
Start with 3 sets of 8 reps and each week try to increase rep by at least 1. when you have reached 15 reps increase the difficulty of the exercise by adding more weights or making it more challenging. For eg if you were doing pushup from wall, then now try to do these from a bench.
Exercise Selection:
Pick an exercise from here. Feel free to modify exercise as per your needs.
Schedule:
If you workout 2 times a week choose :
Monday : Workout A ; Friday: Workout B
If you workout 3 times a week Choose :
Week 1 :- Monday : Workout A ; Wednesday: Workout B; Friday: Workout A
Week 2 :- Monday : Workout B ; Wednesday: Workout A; Friday: Workout B
Repeat
I recommend to go for at least 3 days a week , also try to maintain active life style on rest of the days.
Also feel free to add moderate intensity cardio like skipping, bike, brisk walk on off day 2-3 times a week for better recovery and to boost additional fat loss by calorie deficit.
Workout A
1. Warmup
2. Knee Dominant.
3. Horizontal Push.
4. Horizontal Pull.
5. GPP
6. Streching.
Workout B
1. Warmup
2. Hip Dominant.
3. Vertical Push.
4. Vertical Pull.
5. GPP (Diffrent from one used in Workout A)
6. Streching.
Reps and Sets:
Start with 3 sets of 8 reps and each week try to increase rep by at least 1. when you have reached 15 reps increase the difficulty of the exercise by adding more weights or making it more challenging. For eg if you were doing pushup from wall, then now try to do these from a bench.
Exercise Selection:
Pick an exercise from here. Feel free to modify exercise as per your needs.
Schedule:
If you workout 2 times a week choose :
Monday : Workout A ; Friday: Workout B
If you workout 3 times a week Choose :
Week 1 :- Monday : Workout A ; Wednesday: Workout B; Friday: Workout A
Week 2 :- Monday : Workout B ; Wednesday: Workout A; Friday: Workout B
Repeat
I recommend to go for at least 3 days a week , also try to maintain active life style on rest of the days.
Also feel free to add moderate intensity cardio like skipping, bike, brisk walk on off day 2-3 times a week for better recovery and to boost additional fat loss by calorie deficit.
