Pay fitness
1 sessions per week
Must use App app to view and log training
Program Training
A1
SP Squat to Stand
1 x 0:30
A2
SP Standing Hip Openers
1 x 0:30
A3
SP Forward lunge + Chest Opener
1 x 0:30
A4
SP Good Morning BW
1 x 0:30
A5
SP Crawl Outs
1 x 0:30
B1
SP Leg Press
4 x 12
B2
SP Db Romanian Deadlift
4 x 12
B3
SP Walking Lunges
4 x 10
B4
SP Db Hip Thrust - Floor
4 x 12
C
SP Squat Pulses
1 x 1:00
D1
SP Quad Stretch
1 x 0:40
D2
SP Seated Hamstring Stretch
1 x 0:40
D3
SP Glute Stretch
1 x 0:40
D4
SP Straddle Stretch
1 x 0:30
A1
SP Thorastic Spin Twist
1 x 0:40
A2
SP Forward lunge + Chest Opener
1 x 0:30
A3
SP Push ups
1 x 0:30
A4
SP Y,T,I's
1 x 0:30
A5
SP Jumping Jacks
1 x 0:30
A6
SP Full Sit Ups
1 x 0:30
B1
SP Lat Pull Down
4 x 12
B2
SP DB Overhead Press
4 x 10
B3
SP Seated Cable Close Row
4 x 12
B4
SP Db Chest press - Bench
4 x 12
B5
SP Db Bicep Curl
4 x 12
C
SP Push ups
1 x 1:00
D1
SP Shoulder Stretch
1 x 0:40
D2
SP Chest Stretch
1 x 0:30
D3
SP Child's Pose
1 x 0:30
A1
SP Jumping Jacks
1 x 0:30
A2
SP Worlds greatest stretch
1 x 0:30
A3
SP Standing Hip Openers
1 x 0:30
A4
SP Squat to Rotation
1 x 0:30
A5
SP Arm Circles
1 x 0:30
B1
Walk
1 x 2:00
B2
Walk
1 x 2:00
B3
Walk
1 x 2:00
B4
Walk
1 x 2:00
B5
Walk
1 x 2:00
B6
Walk
1 x 2:00
B7
Walk
1 x 2:00
C1
SP Plank hold
2 x 0:30
C2
SP Deadbugs
2 x 12
D1
SP Quad Stretch
1 x 0:40
D2
SP Hip Flexor Stretch
1 x 0:40
D3
SP Shoulder Stretch
1 x 0:40
A1
SP Squat to Rotation
1 x 0:30
A2
SP Thorastic Spin Twist
1 x 0:40
A3
SP Low Lateral Lunges
1 x 0:30
A4
SP Crawl Outs
1 x 0:30
A5
SP Arm Circles
1 x 0:30
A6
SP Good Morning BW
1 x 0:30
B1
SP Goblet squat + Calf Raise
4 x 12
B2
SP Row To Kickback
4 x 12
B3
SP Db Alternating Lateral Lunges
4 x 10
B4
SP DB Deadlift + Bicep curl
4 x 12
B5
SP Db Chest press - Bench
4 x 12
C
SP Squat Pulses
1 x 1:00
D1
SP Quad Stretch
1 x 0:40
D2
SP Chest Stretch
1 x 0:20
D3
SP Straddle Stretch
1 x 0:30
D4
SP Seated Hamstring Stretch
1 x 0:30
