LEGEND IN THE HOUSE-ANDRO🥊
Body By Daddy
ANDROGYNOUS FIT! I wrote this plan after the success of the Legends gym plans, I got a lot of requests for an at home plan. ! woo! This plan was written to beef up the upper body, (masc lookin') and build a curvy lower body (femme lookin') If this is your goal, this plan is for you!
A1
Cat Cow Exercise
1 x 10
A2
Bent Knee Side Plank
1 x 0:30
A3
Fire Hydrant Kick
1 x 12
A4
Worlds Greatest Stretch
1 x 3
A5
Lateral Lunge to Cross Reach
1 x 4
B1
Sumo Air Squats
4 x 15
B2
PULSE SQUATS
3 x 20
B3
Single Leg Glute Bridge Pause
3 x 5
C1
SLIDING LATERAL LUNGE
3 x 8
C2
Cossacks
3 x 4
D1
Straight Leg Donkey Kick
3 x 15
D2
Donkey Side Kick
3 x 10
E1
Dead Bug Cross Connect
3 x 30
E2
Knee to Opposite Elbow Plank
3 x 30
A1
Lateral Lunge to Cross Reach
1 x 4
A2
Worlds Greatest Stretch
1 x 3
A3
Fire Hydrant Kick
1 x 12
A4
Bent Knee Side Plank
1 x 0:30
A5
Cat Cow Exercise
1 x 10
B1
Wide Pushups
4 x MAX
B2
Shoulder Taps
4 x 30
C1
Kneeling Incline Tricep Push
3 x 15
C2
Close Grip Push-Up
3 x MAX @ 0:20
C3
Psuedo Planch Pushup
3 x 10
D1
Couch Handstand drill
3 x 10
D2
Pike Handstand on Box
3 x 0:30
E1
Sliding Plank
3 x 10
E2
Slider Pike-Up
3 x 10
F1
Wall Finger Pushup
3 x 5
F2
Plank to Dolphin Pose
3 x 10
A1
Standing Calf Raises
2 x 0:10
A2
Double Leg supported pogo
2 x 20
B
Calf Stretch/Contract
2 x 10
C
10 min Jump Rope
8 x 100
D1
Straight Leg Straight Arm Sit-Up
5 x 10
D2
Sliding Mountain Climber
5 x 30
D3
SLIDER PLANK JACKS
5 x 15
E
5 min Jump Rope
1 x 500
A
Recovery Yoga
A1
Cat Cow Exercise
1 x 10
A2
Bent Knee Side Plank
1 x 0:30
A3
Fire Hydrant Kick
1 x 12
A4
Worlds Greatest Stretch
1 x 3
A5
Lateral Lunge to Cross Reach
1 x 4
B1
Fire Hydrant
2 x 15
B2
Donkey Kicks
2 x 15
C1
Bulgarian Split Squat - glute
4 x 10
C2
WIDE BODYWEIGHT SQUAT
4 x 15
D1
Single Leg Glute Bridge Incline
3 x 10
D2
Single Leg Isometric glute hold
3 x 10
D3
Couch Hip Bridge
3 x 30
E1
Plank Knee to Same elbow
3 x 30
E2
Decline Plank Pike
3 x 5
F1
floor adductor side plank -
3 x 0:20
F2
bent knee clamshell
3 x 10
A1
Straight Leg Fire Hydrant
1 x 10
A2
Lying Handcuffs
1 x 10
A3
T Push-Up
1 x 5
A4
Plank Opposite Arm Reach
1 x 5
A5
Deep Squat with rotation
1 x 5
A6
Push-Up Plus
1 x 10
B1
Decline Pushup
4 x 10
B2
ELBOW PUSHUPS
4 x 10
C1
Paused Push-Up
5 x 6
C2
Pike Pushup
5 x 10
C3
Bench Dips
5 x MAX @ 0:20
D1
L-Sit Pop
3 x 10
D2
Feet Elevated Bench Dips
3 x 10
E1
plank kicks
3 x 20
E2
Rocking Plank
3 x 20
E3
Plank Opposite Arm Reach
3 x 20
A
REST DAY YOGA 2
DADDY BRISTOW
hi! Dad here, 12 years in the fit industry, I started this company to help our family!🌈 change your outside to match your inside
