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 DB Goblet Squat
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 0:30
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
B1
SP Db Pull Over
4 x 12
B2
SP DB Overhead Press
4 x 12
B3
SP Db Bent over row
4 x 12
B4
SP Db Chest Press - Floor
4 x 12
B5
SP Db Bicep Curl
4 x 12
C
SP Push ups
1 x 1:00
D
SP Shoulder Stretch
1 x 0:40
E1
SP Shoulder Stretch
1 x 0:40
E2
SP Chest Stretch
1 x 0:30
E3
SP Tricep Stretch
1 x 0:40
E4
SP Child's Pose
1 x 0:30
A1
SP Squat to Stand
1 x 0:30
A2
SP Low Lateral Lunges
1 x 0:30
A3
SP Standing Hip Openers
1 x 0:30
A4
SP Arm Circles
1 x 0:30
B1
SP Hop Over To Fast Feet
3 x 1:00
B2
SP Burpee
3 x 1:00
C1
SP Db Punches
3 x 1:00
C2
SP Db Suitcase Swings
3 x 1:00
D1
SP Jump Squats
1 x 1:00
D2
SP Skaters
1 x 1:00
E1
SP Alternating V-Ups
2 x 0:30
E2
SP Bicycle Crunches
2 x 0:30
F1
SP Glute Stretch
1 x 0:40
F2
SP Seated Hamstring Stretch
1 x 0:30
F3
SP Shoulder Stretch
1 x 0:40
F4
SP Hip Flexor Stretch
1 x 0:40
A1
SP Squat to Rotation
1 x 0:30
A2
SP Thorastic Spin Twist
1 x 0:30
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
B1
SP DB Goblet Squat
4 x 12
B2
SP Db Wide Row
4 x 12
B3
SP Db Alternating Lateral Lunges
3 x 12
B4
SP DB Deadlift
4 x 12
B5
SP Push up + Pull through
4 x 10
C
SP Squat Pulses
1 x 1:00
D1
SP Quad Stretch
1 x 0:40
D2
SP Chest Stretch
1 x 0:30
D3
SP Straddle Stretch
1 x 0:30
D4
SP Seated Hamstring Stretch
1 x 0:30
