Top Knot Training
Bodybuilding, Strength & Conditioning, Women's TrainingUpper body and core programming to complete at home with minimal equipment!!
6 weeks, 4 days per week.
Workouts lasting less than 30 min!
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Warmup/Stretching
1 x 5:00
B1
Push Ups
3 x 10
B2
Inchworm
3 x 6
B3
Superman
3 x 10
B4
Crunches
3 x 20
B5
DB Chest Fly
3 x 10
B6
DB Skull Crushers
3 x 10
A
Warmup/Stretching
1 x 5:00
B1
Y Superman
3 x 10
B2
T Superman
3 x 10
B3
W Superman
3 x 10
B4
DB Bicep Curls
3 x 10
B5
Bent Over DB Row
3 x 10
B6
KB Russian Twist
3 x 10
A
Warmup/Stretching
1 x 5:00
B1
Close Grip Push-Up
3 x 10
B2
Bench Dips
3 x 15
B3
Leg Lifts
3 x 12
B4
Crunches
3 x 12
B5
Squeeze Press
3 x 1
B6
DB Overhead Tricep Extension
3 x 10
A
Warmup/Stretching
1 x 5:00
B1
Alternating Supermans
3 x 12
B2
Dead Bug
3 x 12
B3
Toe touches
3 x 12
B4
T Plank
3 x 12
B5
Zottman Curls
3 x 12
B6
DB Reverse Fly
3 x 1
