FIT TO FCK🥵
Body By Daddy
DO YOU LOSE ENDURANCE WHEN YOU'RE ON TOP OF YOUR GIRLFRIEND??
THIS IS THE PLAN FOR YOUUUUUU
this is a 3-day all body weight workout exercise plan designed to help you gain endurance to perform your best! Core/Hip strength and shoulder strength are the two main protocols in this plan.
A1
Cat Cow Exercise
1 x 10
A2
Hip Rockers
1 x 10
A3
Fire Hydrant Circles
1 x 10
A4
Double Deadbug
2 x 10
A5
RKC PLANK
2 x 0:12
A6
PRONE-I/T/Y
2 x 15
A7
Worlds Greatest Stretch
1 x 5
A8
Lateral Lunge to Cross Reach
1 x 5
B1
Couch Hip Bridge
3 x 0:30
B2
SL Hip Thrust
3 x 10
B3
Towel Overhead Squat
3 x 0:30
C1
sliding pike + pushup
3 x 0:30
C2
SLIDING PIKE ON ELBOW
3 x 0:30
C3
Alt. Sliding Hamstring Curl
3 x 0:30
D1
Pike Pushup
3 x 0:30
D2
HAND WALK SLIDE
3 x 0:30
D3
Plank Arm Raises
3 x 0:30
E1
Skydiver
3 x 0:30
E2
Reverse Plank
3 x 0:30
E3
Straight Leg Straight Arm Sit-Up
3 x 0:30
F1
Foam Roll IT Bands
1 x 1:00
F2
Pigeon Stretch
@ 1:00
F3
seated splits stretch
F4
Static Stretch
1 x 1:00
A1
Cat Cow Exercise
1 x 10
A2
Hip Rockers
1 x 10
A3
Fire Hydrant Circles
1 x 10
A4
Double Deadbug
2 x 10
A5
PRONE-I/T/Y
2 x 15
A6
RKC PLANK
2 x 0:12
A7
Worlds Greatest Stretch
1 x 5
A8
Lateral Lunge to Cross Reach
1 x 5
B1
BW Good Morning
3 x 0:30
B2
Incline Glute Bridge
3 x 0:30
B3
BULGARIAN SPLIT SQUAT-BW
3 x 10
C1
Decline Pushup
3 x MAX
C2
Feet Elevated Plank Pike -tall
3 x 0:30
C3
Sliding Plank
3 x 0:30
D1
side plank + shoulder abduction
3 x 10
D2
Knee to Opposite Elbow Plank
3 x 0:30
D3
Hindu Push-Up
3 x 0:30
E1
Push Up w/ Leg Raise
3 x 15
E2
plank kicks
3 x 0:30
E3
single leg plank
3 x 0:30
F1
Pigeon Stretch
@ 1:00
F2
Static Stretch
1 x 1:00
F3
seated splits stretch
F4
Foam Roll IT Bands
1 x 1:00
A1
Cat Cow Exercise
1 x 10
A2
Hip Rockers
1 x 10
A3
Fire Hydrant Circles
1 x 10
A4
Double Deadbug
2 x 10
A5
BEAR + THORACIC BRIDGE
2 x 5
A6
RKC PLANK
2 x 0:12
A7
Worlds Greatest Stretch
1 x 5
A8
Lateral Lunge to Cross Reach
1 x 5
B1
Towel Overhead Squat
3 x 0:30
B2
Air Squat
3 x 0:30
B3
Overhead Towel Lunge
3 x 0:30
C1
PUSHUP HOLD
3 x 10
C2
Seesaw Plank
3 x 0:30
C3
Rocking Plank
3 x 0:30
D1
Decline Plank Pike
3 x 5
D2
Sliding Mountain Climber
3 x 0:30
D3
SLIDING KNEE TUCK
3 x 0:30
E1
Bridge with extension
3 x 0:30
E2
Straight Leg Glute Bridge
3 x 0:30
E3
Glute Bridge Walk Out
3 x 0:30
F1
Scapular Pushup in Plank
3 x 10
F2
Wide Pushups
3 x MAX
F3
Plank to Dolphin Pose
3 x 0:30
F4
Superman
3 x 0:30
G1
Static Stretch
1 x 1:00
G2
seated splits stretch
G3
Pigeon Stretch
@ 1:00
G4
Foam Roll IT Bands
1 x 1:00
DADDY
HI! I WRITE FITNESS PLANS FOR LGBTQ❤️ CHANGE YOUR OUTSIDE TO MATCH YOUR INSIDE
